2 . 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.

1. What does the underlined word “ditch” in paragraph 1 probably mean?

A．Set aside.

B．Pick up.

C．Show off.

D．Turn to.

2. What may be caused by the suppression of melatonin?

A．Relaxing yourself before bedtime.

B．Sleeping less than you normally would.

C．Adapting to your sleep cycle more easily.

D．Reducing the pressure from screen use.

3. Why is the Sharp Dream Caster recommended?

A．It is sold at a lower price.	B．It can predict a heavy rain.
C．It is controlled by cellphone.	D．It helps put your eyes together.

4. What is suggested for better sleep according to paragraph 5?

A．Making the best of the eco-friendly products.

B．Making a change according to circumstances.

C．Establishing a bedtime routine without electronics.

D．Keeping a consistent bedtime and wake-up time.

4 . 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.

Pont des Arts

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.

Pont Marle

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.

Pont Alexandre Ⅲ

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.

Pont Neuf

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.

1. What is special about the Pont des Arts?

A．It has been rebuilt many times.	B．It is one of Paris’ oldest bridges.
C．It is a bridge only for people walking.	D．It is the most attractive bridge in Paris.

2. Which is the oldest among the four bridges?

A．Pont des Arts.	B．Pont Marie.
C． Pont Alexandre Ⅲ	D．Pont Neuf.

3. Where is the text probably from?

A．A guidebook.	B．A health magazine.
C．A news report.	D．A book review.

5 . More people than ever are interested in learning to speak Chinese. The challenge that many face is finding the best resources to learn this new language. Fortunately, there are 4 amazing tools that can make learning Chinese much easier.

HelloTalk

This is an app that connects anyone interested in learning a foreign language to a native speaker who is willing to engage in conversation with learners, and help them practice and master their new language. It includes a voice-to-text feature that is perfect if you cannot understand your conversation partner. The text- to-voice feature that is included helps you to learn the proper pronunciations.

iTalki

No tool is going to take the place of one-on-one interaction(互动) with a real person. This is why iTalki is one of the most popular online language learning systems. If you join the iTalki community, you will be connected with an instructor who is a native speaker. They will work with you one on one to improve your vocabulary and conversational language skills.

FluentU

FluentU has made a wide variety of videos for your viewing pleasure. Each one is in Chinese and is a real-world movie or video. With FluentU, you can interact with the videos, pause and get pronunciation and definition information. In addition to this, there are quizzes(小测验) added to the videos to help you evaluate your own progress.

Pleco

This mobile app was designed specifically to help users learn Chinese. It includes an OCR reader that can be used to scan(扫描) Chinese language characters for translation, the ability to translate Chinese words from other apps and web pages, a document reader and an audio translator. It also comes with several dictionaries and the ability to create flashcards.

1. What’s the advantage of iTalki over other tools?

A．Providing one-on-one instruction.	B．Providing various learning videos.
C．Providing the text-to-voice feature.	D．Providing interesting playing games.

2. What do HelloTalk and FluentU have in common?

A．They offer the most famous learning tools.	B．They record your learning process directly.
C．They help you improve your pronunciation.	D．They provide you with various funny videos.

3. Which tool can translate Chinese words from web pages?

A．HelloTalk.

B．iTalki.

C．FluentU.

D．Pleco.