1

Sleep routine

Image: Tina Witherspoon

Your body is a routine animal. If you eat at a certain time, you’ll probably feel hungry around that same time the next day. If you go to sleep at a certain hour, you’ll likely feel sleepy at that same hour the next day.

Use this to your advantage by sticking to a consistent sleep schedule , both for going to bed and for waking up. If you do this consistently, your body will embrace this routine, and it will start to come naturally.

2

Food and drinks

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Avoid going to bed shortly after a large meal. Your digestive system will stay active for a long period of time potentially keeping you awake until it finishes processing the food and drink you've consumed.

The same goes for alcohol: while it might make you feel drowsy at first, it can disrupt your sleep later in the night.

3

Create a good sleeping environment

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A dark, quiet, and cool bedroom makes for a good sleeping environment . Your senses will continue capturing and processing any light or sound present in your bedroom, which is why it is important to minimize these distractions as much as possible.

4

Avoid long naps

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This one is quite straightforward: your body only requires a certain amount of sleep , and if you use up a large portion of it during the day, you may find yourself staying awake longer at night. While a short, 20-minute nap during the day can help restore your energy, a longer rest period will subtract from your nighttime sleep.

5

Physical activity

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Regular physical activity and spending time outside every day are great ways to promote better sleep at night. However, it’s important to avoid physical exercise if you are too close to your bedtime to avoid overstimulation.

6

Avoid going to bed with worries

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Whatever worries you may have in your life, try to avoid thinking about them while you're trying to sleep. Stressful thoughts can delay sleep and create anxiety , leading to less-than-optimal rest. Instead, write down any issues you need to deal with and save them for the next day.

7

Light exposure

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Spending time in natural sunlight or bright light during the day can help keep your circadian rhythm healthy and, in turn, improve your daytime energy and enhance the quality and duration of your sleep at night.

In contrast, avoid exposure to screens for at least half an hour before going to bed. Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of melatonin, which helps you relax and get deep sleep.

8

No alcohol before bedtime

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As mentioned earlier, drinking alcohol before bedtime is not recommended . Alcohol can cause or worsen symptoms of sleep apnea, increase snoring, and disrupt normal sleep patterns. It also alters nighttime melatonin production, which plays a key role in regulating your body’s circadian rhythm.

9

A good bed and pillow

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Poor-quality bedding can lead to increased lower back pain , making it harder to sleep well. Firm and medium-firm mattresses are available at different price ranges and can be a good choice for comfort and to avoid back pain.

Pillows should not cause neck pain, either. Find a pillow that isn’t too high and offers comfort for your sleep style. It will make for a better rest, and your body will thank you in the morning.

10

No liquids right before bed

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There’s nothing wrong with being hydrated during your sleep time, but having to get up in the middle of the night to go to the bathroom is not great. If this happens repeatedly, it can negatively affect your sleep quality and daytime energy.

To minimize interruptions, try reducing your fluid intake in the last hour before bed . This can help lower the chances of waking up during the night.

11

Good sleeping temperature

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One way to guarantee uncomfortable sleep is a bedroom that’s either too cold or too hot . The ideal temperature can vary based on the individual, but most research suggests that sleeping in a cooler room—around 65 to 68 degrees—is optimal.

12

At least seven hours of sleep

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Each age group requires a different amount of sleep each night, but for most people, seven hours is the bare minimum to ensure proper rest. If you have a specific wake-up time, calculate a target bedtime that allows for at least seven hours of sleep . Give yourself extra time before bed to wind down and prepare for sleep whenever possible.

1

Cowboys

The image of the rugged cowboy is arguably the ultimate symbol of the American West, popularized by folklore and Hollywood westerns. Yet, the entire lifestyle and wardrobe of the classic cowboy were inherited from Mexican cattle herders, known as vaqueros.

When Anglo-American settlers moved into Texas and California in the 19th century, they encountered Spanish and Mexican ranching methods that had existed for generations. The settlers adopted these traditions immediately. The iconic cowboy hat evolved from the wide-brimmed sombrero; "chaps" came directly from the protective chaparreras; and the lasso was an adaptation of the reata. Even the language of the West reveals its origin: terms like rodeo, lariat, mustang, and buckaroo (a phonetic corruption of vaquero) are all borrowed from Spanish.

2

Skyscrapers

The towering skyscrapers of New York and Chicago defined 20th-century urban modernity and American architectural dominance. While American engineers perfected the high-rise and invented the safety elevator, the structural engineering that made skyscrapers possible belongs to Great Britain.

Before a building can safely scale dozens of stories, it requires an internal skeleton to support its weight. The world’s first iron-framed building was actually the Ditherington Flax Mill in Shropshire, England, constructed in 1797. British engineers pioneered the use of internal cast iron columns and beams to make textile mills fireproof. This exact framework was later adapted and upgraded to steel by American architects to create the modern skyline.

3

Hamburgers

Nothing says America like a juicy hamburger. While the fast food industry turned the burger into a multi-billion-dollar business, the dish is firmly rooted in European maritime history.

The clue is right there in the name: the hamburger originates from the port city of Hamburg, Germany. In the 19th century, Hamburg was a major transatlantic departure point. German immigrants travelling to the United States brought along a popular regional delicacy called the "Hamburg steak", a seasoned, minced beef patty that was grilled or fried. Once in America, creative food vendors realized that placing this German steak between two slices of bread made it the perfect portable meal for busy industrial workers.

4

The rocket takeoff countdown

The dramatic "T-minus ten seconds and counting" ritual heard during NASA launches feels like a product of pure Cold War American aerospace engineering. However, counting backward to build suspense wasn’t invented by scientists, but by a German filmmaker.

Director Fritz Lang introduced the concept of the countdown in his 1929 silent science fiction masterpiece, Woman in the Moon . During the film’s rocket launch scene, Lang realized that counting forward felt anticlimactic. To maximize dramatic tension, he decided to count down to zero instead. Years later, when German rocket scientists immigrated to the U.S. to help build the American space program, they brought this technique into real-life mission control rooms.

5

The song "My Way"

Frank Sinatra’s legendary 1969 hit "My Way" is considered the ultimate anthem of the self-made American man. But before Ol’ Blue Eyes put his spin on it, the melody belonged to a melancholy French pop song.

The original tune, titled "Comme d'habitude" ("As Usual"), was composed by Jacques Revaux and Gilles Thibaut, and released by French pop star Claude François in 1967. The original French lyrics tell a depressing story about the mundane, daily routine of a married couple whose love has completely died out. Singer-songwriter Paul Anka heard the track while vacationing in the South of France, bought the rights, and wrote entirely new lyrics tailored specifically to Sinatra’s persona.

6

American cheese

Although it is a staple of grilled sandwiches and burgers, the technology to create meltable processed American cheese was actually pioneered in the Alpine valleys of Switzerland.

In 1922, Swiss food scientists were looking for a way to stop regional cheeses like Emmentaler from spoiling during long export journeys to warm climates. They discovered that by shredding the cheese, heating it up, and adding sodium citrate, the dairy fats would emulsify. This prevented the cheese from separating into an oily mess when melted and allowed it to cool back down into a uniform, stable block. A few years later, American businessman James L. Kraft patented a similar process using cheddar cheese.

7

The Star Spangled Banner

The United States National Anthem tells the story of the 1814 bombardment of Fort McHenry. While Francis Scott Key penned the patriotic lyrics, the music belongs to a popular British club song.

Key wrote his poem to fit the exact cadence of a melody titled "To Anacreon in Heaven". Composed by John Stafford Smith around 1780, this tune served as the official anthem for an exclusive gentlemen’s amateur music club in London.

8

Cars

Car culture is deeply embedded in American life. Yet, the invention of the automobile belongs across the Atlantic, to one of the fathers of Mercedes-Benz.

German engineer Karl Benz patented the Benz Patent-Motorwagen in 1886, widely recognized as the world's first modern gasoline-powered automobile. At the same time, French innovators like Panhard and Levassor pioneered the modern automotive layout, including placing the engine in the front and using a rear-wheel-drive system. Henry Ford undeniably revolutionized the world by using the assembly line to make cars affordable for the masses, but the machine itself was a European invention.

9

Peanut butter

Peanut butter is an irreplaceable childhood comfort food in the United States, present in millions of lunchboxes every day. While American innovators like Dr. John Harvey Kellogg and George Washington Carver popularized and refined it, they didn't invent it.

The practice of roasting peanuts and mashing them into a smooth paste dates back thousands of years to the ancient Aztec and Inca civilizations, who used it for nutritional and medicinal purposes. Furthermore, the first modern patent for peanut paste wasn't American at all; it was granted to a Canadian chemist named Marcellus Gilmore Edson in 1884.

10

Fireworks

No American Independence Day celebration is complete without a massive fireworks display. However, this tradition predates the founding of the United States by more than a millennium.

Fireworks were invented in ancient China, tracing back as far as the Han Dynasty around the 2nd century BCE. The technology eventually traveled west via the Silk Road, long before making its way to the New World.

1

Harrisburg

Image: Judith Chambers

With a long and rich history, Harrisburg may not be the largest or most famous city in its state, but it holds the title of the capital city. Situated along the Susquehanna River, it serves as the heart of a state that played a critical role in shaping the nation. Known as "The Keystone State," this region was central to the Revolutionary War and the signing of the Declaration of Independence.

2

Springfield

Image: Andrew Adams

In Springfield, you'll find landmarks like the Lincoln Home National Historic Site and the Abraham Lincoln Presidential Library and Museum. Why? Well, because Uncle Abe lived in this city for nearly 20 years before becoming the 16th US president.

Beyond Lincoln, Springfield is also known for its signature dish: the horseshoe sandwich ! Have you tried it? We bet you already know which state Springfield represents as its capital!

3

Jefferson City

Image: Ann Schreck

Jefferson City—named after Thomas Jefferson —is the capital of the " Show-Me State ," renowned for the breathtaking Ozarks.

Jefferson City was specifically established to serve as the state capital. With a population of under 45,000, it is the 16th most populous city in the state! Can you guess which state it belongs to?

4

Frankfort

Image: Alek Olson

One of the smallest capitals in the United States by population, Frankfort is the capital of a state located in the Southeastern US, bordered by seven states, including Tennessee and West Virginia. Famous for its fried chicken and bourbon , it is known as the "Bluegrass State." What's your guess?

5

Carson City

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Located near Lake Tahoe, Carson City is the capital of the "Silver State," known for its mining history, desert landscapes, and unparalleled shrimp cocktail.

It is recognized as the driest state in the country, home to landmarks like the Hoover Dam and the mysterious Area 51 . Have you ever visited?

6

Tallahassee

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If we say: Everglades, Walt Disney World, and Kennedy Space Center, which state comes to mind? Famous for its orange production, its iconic Key lime pie, and delicious Cuban sandwiches, this state’s capital is Tallahassee, a lovely city in the northern part of the state. Do you know which state we’re talking about?

7

Harrisburg: Pennsylvania

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You were right! Located in the center of the state, Harrisburg has been the capital of Pennsylvania since 1812 . Before Harrisburg, Philadelphia (1682–1799) and Lancaster (1799–1812) served as the capitals of Pennsylvania.

8

Springfield: Illinois

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If you guessed "Illinois," you were right! Springfield has been the capital of the Prairie State since 1839 . As mentioned, the city's history is closely tied to Abraham Lincoln's legacy, which is why you'll find landmarks like the Lincoln Tomb at Oak Ridge Cemetery. Additionally, it was in this city that Lincoln delivered his famous "House Divided" speech !

9

Jefferson City: Missouri

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Its proximity to the Missouri River was instrumental in choosing Jefferson City as the capital city of the state of Missouri in 1821. Here, you can find the imposing Missouri State Capitol building, completed in 1917!

Bonus fun fact: Before it was named Jefferson City—in honor of our nation’s 3rd president—local authorities considered calling it "Missouriopolis." Can you imagine?

10

Frankfort: Kentucky

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Frankfort became the capital of Kentucky in 1792, shortly after the state entered the Union. Located in the Bluegrass region of the state, the city is crossed by the Kentucky River, which gives it a unique charm. Frankfort is also home to the iconic Buffalo Trace Distillery —one of the oldest bourbon distilleries in the country—and the historic Kentucky Vietnam Veterans Memorial .

11

Carson City: Nevada

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Since 1864 , when Nevada became a state, Carson City has served as its lovely capital. But do you know why it's called "Carson City"? The capital of Nevada was named in honor of Christopher "Kit" Carson , a famous frontiersman and explorer of the area.

If you want to learn more about the history of Nevada and its capital, you can visit the Nevada State Museum , also located in Carson City!

12

Tallahassee: Florida

Image: Kevin Dunlap

With an estimated population of about 200,000, Tallahassee has been the capital of sunny Florida since 1824 . Considered a " college town " because of its large population of college students, Tallahassee is home to Florida State University, Florida A&M University, and Tallahassee Community College!