Are armrests required by regulation to be down and locked during takeoff & landing?

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Most airlines have cabin lights turned off or on the lowest setting before takeoff and landing at night. Is this a regulation or a best practice? 

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Why is it so important for all crewmembers, flight attendants and pilots, to adapt their vision to outside conditions for takeoff and landing, particularly at night?

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Must armrests in exit seats must be fixed, or is it up to the operator to decide whether the armrests can be of the movable type?

In all my travels on airlines around the world, I’ve yet to see an exit seat with movable armrests. I’m not 100% sure if there is a regulation that requires it, however from a functional standpoint, all exit seat armrests are fixed because they contain the tray used by a passenger seated there. 

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Are window shades required by regulation to be open for takeoff and landing?

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