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

Image: Kelsey Chance

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

Image: Andrew Neel

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

Image: Steve Johnson

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

Image: Vin Jack

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

Raven Rock Mountain Complex

Image: Ilagam

Did you know that in the 1950s, the US government carved out a secret underground city that could survive a nuclear attack? It’s called an "underground Pentagon", and very much like Area 51, it is one of the government's most classified projects.

This military complex and nuclear bunker is located near Blue Ridge Summit, Pennsylvania, 768 feet below the ground. It’s protected by 23.5 ft thick 30-ton doors built on top of springs to survive the shock from a blast. Raven Rock has five buildings with 15 floors big enough to live and work. The base has everything it needs to keep running, like a cafeteria, a barbershop, water generators, and even a medical center.

2

SubTropolis

Image: mwewering

Below Kansas City, Missouri, lies the world's largest underground business complex. SubTropolis is a structure located inside a mine north of the Missouri River. It was carved out of limestone some 135 to 185 feet underground and covers a total of 55 million square feet.

Kansas City Chiefs founder Lamar Hunt built this subterranean city in the 1960s. It has offices, storage space, and even factories. Over 1,600 people work here every day, largely because SubTropolis remains cool all year, making it an ideal location for businesses. Fun fact: some of Hollywood’s most beloved masterpieces are kept here, including the original film reels of Gone with the Wind and The Wizard of Oz.

3

Underground Atlanta

Image: Ronny Sison

Underground Atlanta is a historic spot in downtown Atlanta, Georgia. It was built in the late 1800s, right after the Civil War, as a commercial district centered around the railroad. In the 1920s, viaducts were built and the streets were raised, creating a second level of streets, buildings, and shops.

During Prohibition, the abandoned underground space served as the best spot for speakeasies and juke joints. For decades, people forgot about the hidden city, but in the 1960s, it was brought back to life as a fun place for music bars and nightlife.

4

New York City Subterranean World

Image: Photographer: unknown, Public domain, via Wikimedia Commons

Under America’s most populous city, there's a whole hidden world. For example, beneath Little Italy and the Public Library, there are secret vaults. Beyond the subway millions of people use daily, there is City Hall station, opened in 1904 and closed in 1945. It's a hidden gem with stained glass and mosaics that you can still visit by staying on the 6 train past the last stop.

But that’s not all! There are trading tunnels in SoHo and old cattle tunnels in the Meatpacking District. Also, in 1897, there were mail tubes built around the city to send letters between post offices that operated until the 1950s. Some of these underground spaces go as deep as 800 feet!

5

Permafrost Tunnel Research Facility

Image: Paxson Woelber

A large part of the land in the northern hemisphere is Permafrost, so it makes sense that there is a research facility specially built to study it. The Permafrost Tunnel in Alaska is the best place to learn about frozen soil that's over 40,000 years old.

The long tunnel was dug from 1963 to 1969 to study how to build and mine in frozen environments. Inside the facility, scientists study ice, ancient plants, and even bones from animals like mammoths. The tunnel shows different layers of earth, uncovering frozen ground from different time periods that help scientists anticipate what might happen as the world gets warmer.

6

The Greenbrier Bunker

Image: Alex Holzreiter

The Greenbrier Bunker in White Sulphur Springs, West Virginia, is a secret underground facility beneath a luxury hotel that has hosted numerous US presidents and famous guests. It was built during the Cold War to protect the US Congress in the event of a nuclear attack. The bunker was designed to house all 535 members of Congress and their staff for a long time.

This classified underground facility remained a secret until 1992, when a Washington Post article exposed it. Today, visitors can take tours to see special rooms, blast doors, and decontamination areas.

7

The Caverns

Image: jymy duhomme

Would you attend a concert underground? If you travel to Tennessee is totally possible! The Caverns, formerly known as Bluegrass Underground, is a very cool spot in Grundy County, Tennessee. Lying deep in a cave 333 feet underground, this concert venue with natural acoustics is the perfect place for live music.

People come from all over to hear a variety of performances, especially Bluegrass music. The Caverns can accommodate up to 1,200 people standing up and are equipped with state-of-the-art sound and lights. The cave's cool and quiet atmosphere makes the experience extra special!

8

Crystal City Underground

Image: Gustavo Alejandro Espinosa Reyes

Beneath the neighborhood of Crystal City, near Washington, DC, lies a network of shops, restaurants, and offices. It opened in 1976 and was designed to feel like an old shopping village with cobblestone streets and antique glass windows.

The underground space covers 150,000 square feet and connects several buildings. It's a popular spot for office workers and visitors, especially when the weather is bad. Unfortunately, in 2024, the shops closed, ending their retail era. Yet, the underground walkways and connections to the Metro remain open for pedestrians.

9

Los Angeles Prohibition Tunnels

Image: Alpha Perspective

In the 1920s, during Prohibition, people had to find ingenious ways around the restrictions on selling and consuming alcohol. That's why they built about 11 miles of underground tunnels right under Los Angeles.

Many of these subterranean sites are now closed, but you can still find a few hidden entrances around the city. You can even go on a tour to explore the tunnels and learn about their secret history.

10

Havre Beneath the Streets

Image: Đào Việt Hoàng

After a big fire in 1904 destroyed Havre’s business district in Montana, many shops moved underground. They used the old steam tunnels to stay safe from fires and bad weather. For years, the tunnels were busy with people and stores, such as saloons, drugstores, laundromats, and even a brothel. But today it is completely silent.

Fortunately, you can still visit what is left of this hidden city to see old shops and learn how people stayed safe and worked over 100 years ago. It's like going back in time!

11

Cheyenne Mountain Complex

Image: See page for author, Public domain, via Wikimedia Commons

One of the safest places in the world is right here in America, more specifically in El Paso County, Colorado. Hidden inside a mountain, Cheyenne Mountain Complex was built in the 1960s to protect the US military from nuclear attacks.

The bunker stands under 2,000 feet of solid Granite, making it super strong and safe. It was once the command center for NORAD (North American Aerospace Defense Command). The complex has blast doors that weigh 25 tons each and can withstand a nuclear blast. It also has its own power, water, and food supply. People could survive there for months!

12

Forestiere Underground Gardens

Image: Levi Clancy, CC0, via Wikimedia Commons

A Sicilian immigrant called Baldassare Forestiere spent 40 years digging and building a series of subterranean structures by hand in Fresno, California. Inspired by Roman catacombs and old wine cellars, he created around 65 rooms, tunnels, and courtyards to escape the hot summer sun.

The Gardens have fruit trees, grapevines, fishponds, and even a chapel. Some of the trees are more than 90 years old! Today, Forestiere Underground Gardens is a Historical Landmark you can visit if you want to discover a true underground paradise.

1

Pan Am

Image: Rob Wilson

If a single name were to represent the airline industry in the 20th century, it would most likely be Pan Am. Founded as Pan American Airways in 1927, the company became an American icon , known for its many airline innovations , its distinctive blue logo, and the crisp white uniforms of its staff.

However, when the airline industry was deregulated in 1978, increased competition set the stage for Pan Am’s downfall. The company declined throughout the 1980s and ultimately declared bankruptcy in 1991.

2

Borders

Image: Araix Rand

Its huge stores were havens for book lovers, who could spend hours wandering its aisles, browsing and perusing its vast catalog of books , magazines , CDs , and more. But, alas, none of these stores had been profitable since the mid-2000s.

In 2011, after the company filed for bankruptcy, every single store was closed. Its trademarks were later purchased by its prominent rival, Barnes & Noble.

3

Circuit City

Image: Austin Distel

Starting its life as Wards Company in 1948, Circuit City became one of America’s most recognizable brands in the consumer electronics retail business . However, the turn of the century brought significant changes and financial difficulties, ultimately leading the company to file for bankruptcy in 2008.

4

Tower Records

Image: Lucía Garó

In a similar vein to Borders, Tower Records was a haven for music lovers who enjoyed the vast selection of music available in its stores. And, much like Borders, music stores have largely gone the way of the dodo.

Managerial blunders and the rise of internet piracy contributed to the company filing for bankruptcy twice—first in 2004 and again in 2006. Its assets were sold at auction to Great American Group, and the last store closed in December 2006.

5

Trans World Airlines (TWA)

Image: Ross Parmly

Pan Am was not the only major airline to disappear. The once-powerful TWA met the same fate, operating from 1930 until it was acquired by American Airlines in 2001 . It was once one of the "Big Four" domestic airlines in the United States, alongside United, Eastern, and the aforementioned American.

6

Blockbuster

Image: Bruno Guerrero

Another demise that hit hard for loyal customers was Blockbuster. While the VHS rental behemoth dominated the market throughout the ’90s and early 2000s —with over 9,000 stores and 84,000 employees—the lethal combination of the internet and piracy proved too much to withstand. As a result, the company gradually closed nearly all its stores, leaving only one remaining today in Bend, Oregon.

7

Amoco

Image: Markus Spiske

The first name on this list to disappear not due to financial difficulties but because of a merger, Amoco was a giant in the oil and gas industry. Founded in 1910, it became the largest natural gas producer in North America by the late ’90s .

In 1998, it merged with British Petroleum in a $61 billion deal. Existing service stations were rebranded under the BP name, and the Amoco brand gradually faded from view.

8

Compaq

Image: ThisisEngineering

In the ’90s, Compaq was a major player in the computer industry and, at one point, the largest supplier of PC systems in the US . However, as the century came to an end, lower-cost competitors like Dell began attracting consumers and chipping away at Compaq’s market share. In 2002, the company merged with Hewlett-Packard, and the Compaq name gradually faded away.

9

Woolworths

Image: Kay Enn

The original five-and-dime store, Woolworths, was a pioneer in the retail industry in the late 1800s . It managed to survive—and even thrive—through most of the 20th century, but by 1989, it had entered a steady decline.

Following a 1993 restructuring that led to the closure of half its 800 stores, the rest gradually shut down. While the Woolworths retail brand and name have disappeared, the company rebranded as the Venator Group in 2001 and shifted its focus to its footwear division. Today, you might know it as Foot Locker.

10

Howard Johnson’s

Image: Francesca Saraco

The last name on our list is a familiar one, especially to travelers. The iconic Howard Johnson’s began as a single ice cream stand outside Boston, Mass., before expanding to over 1,000 restaurants. In the 1950s, the chain introduced motor lodges at nearly 300 of its locations.

Howard Johnson’s was sold to Marriott in the 1980s, and most of its restaurants gradually shut down. The last remaining location, in Lake George, N.Y., closed its doors in 2017.