Digital screen time before bed can have a negative impact on the quality of your sleep.     1     European study found being exposed to blue light for as little as 8 minutes keeps you mentally stimulated for over one hour,     2     tends to throw off the body’s biological clock.

Much     3     (expose) to blue light suppresses (抑制) the production of melatonin, a hormone that induces sleepiness. Melatonin release in the evening helps you relax before bedtime. Suppression of melatonin can cause you     4     (stay) up later and sleep less than you normally would.

Seeing something right before bed that either makes you upset     5     happy can trigger a response that extends falling sleep, which     6     (consequent) delays REM (rapid eye movement) sleep. These emotions can leave you     7     (stare) at the ceiling for hours feeling wide awake.

Studies have also found that exciting or violent video games will increase heart rate, make it even     8     (hard) to fall asleep, and impair sleep quality.

A writer, named Daphne K. Lee, in 2020     9     (write) about “revenge bedtime procrastination” on Twitter—a phenomenon where people who don’t have much control     10     their daytime life refuse to sleep early to regain some sense of freedom during late-night hours.