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.

Twenty years ago, the idea of sharing our lives so     1     (open) with the world was unheard of. However, for young people today it     2     (consider) completely normal to share pictures of their lives and interact online every day

However,     3     concerns people is that too much time on social media may have some negative effects. Researchers measured people's attitudes and feelings before and after visiting social media sites. They found that the more time people spent on social media, the more unhappy they became.   

There are a number of reasons for this. When     4     (surf) the social media, people often see photographs and stories showing beautiful holidays, fun parties and fashionable clothes. People rarely post negative stories or bad pictures,     5     can be misleading. For those looking at these pictures and comparing them to their own lives, they can end up feeling sad and depressed. They might think their lives are     6    (bad) in comparison. Even for those people who post positive stories and pictures, they too can feel stressed and worried.     7     number of "likes" and comments on their posts can make them anxious about their     8     (popular). Of course, there is also the problem of "cyber bullying".   

We don't have to disconnect from the Internet     9     (live) a happy life, but we should realize that the pictures we see and stories we read are only part of a bigger picture. If we can do that, we can protect     10     (we) and enjoy our lives.