4 . We know it can be hard to put your phone to bed before you sleep. However, if you’re trying to improve your sleep, you really should ditch your phone at least an hour before bedtime. Luckily, our experts can help.

Scientific evidence suggests that the blue light emitted from your phone, tablet, computer, and TV suppresses (抑制) your body’s production of melatonin, a hormone (荷尔蒙) that plays an important role in your sleep cycle. Melatonin release in the evening helps you relax before bedtime. A 2013 study that analyzed technology use and sleep patterns with data from a National Sleep Foundation poll found that using devices like phones was tied to more sleep disruption than electronics that aren’t interactive.

Many of us use the excuse that our mobile devices serve as our wake-up calls, or keep them nearby to use meditation apps. If you want to use your phone as an alarm, consider setting it a couple of hours before you turn in for the night, and then setting the phone itself to bedtime mode for the rest of the evening.

Here’s another groundbreaking idea: You could get a real alarm clock. After reviewing them at Reviewed, we recommend the Sharp Dream Caster. Not only is it easy to set a wake-up time, the clock includes white noises and rain noises to help you sleep, plus a number of volume settings to pick what works best for you.

But an alarm clock won’t help you avoid doom-scrolling through social media. Take things a step further by avoiding using electronic devices. You can try reading a book (one made of paper), taking a bath or drinking a cup of chamomile tea.

Finally, if you want to keep up your meditation practice screen-free, consider the Morphée. It looks like a little music box and comes with a variety of breathing exercises and soundscapes to help you get to sleep.

5 . Paris, the capital of France, has some attractive bridges. These are four of the most beautiful bridges in Paris: some in iconic (标志性的) places you’ve seen in the movies, and others in quiet places that you’ll delight in discovering.

Connecting the Louvre Museum to the Institut de France, the Pont des Arts, first built by Napoleon Bonaparte in 1804 and reconstructed in the 1970s, is a bridge only for people walking that is beloved by tourists and locals alike. In the spring and summer months, Parisians and visitors come here for lazy picnics overlooking the Seine.

This lovely but little-known bridge is a gateway between the Marais district on the right bank and a natural island on the Seine River. The current stone structure dates to around 1670, following a fire on its wooden structure that destroyed much of the original bridge and the houses that once stood on it. It has remained much the same since the 18th century, making it one of Paris’ oldest bridges.

The Pont Alexandre Ⅲ is probably the most attractive of Paris’ many bridges. Built between 1896 and 1900, it connects the des Invalides with the gardens of the Petit Palais. It’s after dark that you can best appreciate its delicate statues and other decorative elements.

First built in 1578 by King Henry Ⅲ, Pont Neuf has seen numerous reconstructions and changes over the centuries. But it conserves its Roman-inspired arch (拱形) structures. This is a lovely bridge that offers easy and picturesque access to the left and right bank. Have some ice cream, explore the lovely riverside paths and enjoy views of Notre Dame Cathedral.

6 . Malaysia is a popular travel destination. Here are some best places to visit in Malaysia 2024.

Kuala Lumpur

Kuala Lumpur is the largest city in Malaysia. Things to do in Kuala Lumpur include a trip to the world famous Petronas Towers, taking a trip to the ancient Hindu temple at the Batu Caves, sampling some of the most amazing street food, visiting markets and much more.

Getting to Kuala Lumpur: Kuala Lumpur has two major airports — KLIA and KLIA2. It is also well connected to the rest of Malaysia by bus and train.

Langkawi

Langkawi is actually an archipelago (群岛) but the main island offers a range of different locations to visit and stay. Pantai Cenang is one of the most popular beach destinations and home to Underwater World.

Getting to Langkawi: The best way to get to Langkawi is to fly.

Penang

There’s a multicultural mix of influences and plenty of beaches, interesting architecture and affordable resort style accommodation. It’s also one of the best places in Malaysia to eat, offering some of the best cheap food.

Penang is home to important and culturally significant temples like Lok Si Temple, as well as the historic George Town.

Getting to Penang: You can get to Penang by train, bus or plane.

Bukit Merah

Located just outside of Taiping, the town is surrounded by a lake. The town is home to another sustainable attraction, the EcoPark — an enclosure home to many native and rare animals.

Getting to Bukit Merah: The best way to get there is to drive from Taiping. There are also buses. It’s also possible to day trip here from Penang.