Use blinds or blackout curtains to keep out light. Switch off or cover anything that emits light, such as an alarm clock.

在睡前灯光越暗越好，最好是一点灯光也没有，用一些黑色的窗帘阻挡灯光，替换所有会吸光的东西，如会发光的钟。

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If light in the early morning bothers you, get a blackout shade or wear a slumber mask.

如果早晨的太阳光干扰到你的话，推荐你去拿东西挡住它，或者可以戴一个眼带蒙住眼睛。

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But before you swap calorie counting for a blackout blind, it seems that all unnatural light could have the same effect – including that from computer screens and TVs。

但若想要通过黑暗疗法来减肥，似乎需要注意，所有的非自然光线都能导致肥胖——包括来自电脑以及电视屏幕的光亮。

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And scratchy blackout curtains shut out light from sash windows once framed by shimmering amber satin.

BBC: Norfolk - Prose: The Road to Earlham