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

Image: Ainur Iman

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.

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Avoid long naps

Image: Tânia Mousinho

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.

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Physical activity

Image: Chander R

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.

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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.

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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.

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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.

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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.

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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

Cypress Gardens (Winter Haven, Florida)

Long before the Disney parks arrived in Florida, another attraction was the most popular, drawing visitors from across the country.

It was Cypress Gardens in Winter Haven, Florida, which opened in 1936 as a botanical garden showcasing the state’s natural beauty. Over time, it became even better known for its water ski shows, something many Americans still remember from family trips in the 60s and 70s. But by the late 70s, things began to shift. The rise of the Disney parks changed tourism expectations, and Cypress Gardens slowly lost its spotlight, ultimately closing in September 2009. But it's not all bad news; parts of the original gardens still survive today, preserved inside LEGOLAND Florida.

2

New York State Pavilion (New York)

At the 1964 New York World’s Fair in Queens, the United States unveiled a brave vision of the future: the New York State Pavilion.

With its "Tent of Tomorrow," three towering observation structures, and a giant map of New York on the ground, it drew crowds throughout 1964 with exhibitions, shows, and concerts. But when the fair closed in 1965, the future it represented started to fade. Without a long-term plan or funding, the pavilion declined, and by 1974**,** it was permanently closed due to structural issues. Today, its rusted towers still stand over Queens, NYC, alongside the empty concrete frame. However, restoration efforts have recently begun, hinting at a possible second life for this future that never was.

3

Six Flags New Orleans (New Orleans, Louisiana)

In the early 2000s, it was one of the most popular amusement parks in the region, but soon after, it was left underwater and abandoned.

We’re talking about Six Flags New Orleans, which opened in May 2000 as Jazzland Theme Park. In 2002, Six Flags took over, rebranding it and improving its roller coasters, rides, and water attractions. Its downfall wasn’t due to lack of visitors or investment; it was something far more powerful: in 2005, Hurricane Katrina flooded the park , causing irreversible damage, so it never reopened. Today, it still stands abandoned, with rusting rides and empty streets that are now a reminder of the storm. But it still gets some use: today, the now-haunting site has been transformed into a frequent filming location for movies, including Jurassic World (2015) and Dawn of the Planet of the Apes (2014).

4

Palisades Amusement Park (Bergen County, New Jersey)

For decades, especially between 1950 and 1970, it was a classic summer destination for families, but today, it’s completely gone.

Palisades Amusement Park opened in 1898 on the cliffs of the Hudson River in New Jersey. And what began as a trolley stop became one of America’s most famous amusement parks, known for its roller coasters, neon lights, and a massive saltwater pool once called "the largest in the world." However, by the 1960s, overcrowding, rising costs, and local pressure pushed it into decline, and it closed permanently on September 12, 1971. Today, high-rise apartments stand where the rides once were.

5

Disney's River Country (Lake Buena Vista, Florida)

Have you heard about Disney’s abandoned park? Disney's River Country opened in 1976 in Lake Buena Vista, Florida, inspired by the vibes of classic American summer vacations. It had a rustic atmosphere, with wooden slides, rope swings, and water drawn directly from the nearby lake. It was a total success in the 1980s, but by the late 1990s, things began to change.

Newer water parks with advanced systems and stricter safety standards made River Country feel outdated, and Disney gradually shifted its attention elsewhere. The park closed "temporarily" in 2001, but it never reopened. Today, it still sits in the same place, partially reclaimed by nature, quietly overshadowed by the modern resorts around it.

6

Grossinger’s Catskill Resort Hotel (Liberty, New York)

What was once one of the most popular family resorts in the country is now an extensive, decaying space with peeling wallpaper and collapsing floors.

Grossinger’s Resort Hotel began in the 1910s as a small guesthouse in the Catskill Mountains of Liberty, New York. What started modestly soon grew into one of the region’s most famous destinations, reaching its peak in the 1950s and 1960s with a golf course and both indoor and outdoor pools. It was incredibly popular with urban and suburban families in the tri-state area, and it even inspired the fictional "Kellerman's Mountain Resort" from Dirty Dancing (1987).

But in the late 1960s, American vacation habits began to change. Air travel and cruise vacations attracted families, and younger generations no longer returned to the places their parents had once loved. The resort gradually declined, leading to its permanent closure in 1986.

7

Dogpatch USA (Marble Falls, Arkansas)

Dogpatch USA opened in the Ozarks of Marble Falls, Arkansas, in 1968, taking its name from the fictional town in the popular comic strip Li’l Abner by Al Capp.

Rustic buildings, rides, fishing ponds, and a small amusement area brought the comic world to life. It first attracted curiosity from local visitors, but never reached the popularity its creators had hoped for. Almost from the start, it struggled, in part due to its remote Ozarks location, which made it difficult for most tourists to reach, and its operating costs that surpassed attendance. Over time, the park gradually declined, changing ownership and shrinking in activity, before finally disappearing in the mid-1980s.

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Ghost Town in the Sky (Maggie Valley, North Carolina)

A Wild West–themed amusement park sitting above the clouds in the Smoky Mountains sounds too good to be true, right? But it was real.

Ghost Town in the Sky opened on May 1, 1961, in Maggie Valley, North Carolina, at the top of Buck Mountain. Visitors rode a chairlift up to a full Old West town with saloons, staged gunfights, and mountain views. For its first two decades, it attracted steady crowds, but by the 1990s, it began to shrink. Rising maintenance costs, difficult access, and unstable ownership pushed it into decline. By the 2000s, the aging infrastructure became unreliable, leading to its first closure in 2002 and final closure in 2009. Today, the park still sits abandoned on the mountain.

9

Geauga Lake (Aurora, Ohio)

In the early 20th century, many Midwestern families had a go-to summer destination: Geauga Lake Park.

Geauga Lake opened in 1887 in Aurora, Ohio, as a simple lakeside resort. By the 1920s, it had grown into a full amusement park with rides, games, and roller coasters –like its classic wooden coaster, the Big Dipper– attracting thousands of visitors each year. Throughout much of the 20th century, it was a must-stop on family road trips. It reached its peak in the 1990s, after major expansions turned it into a large regional attraction, but those same upgrades also drove up costs and complexity. In the end, the expansion that improved it also sealed its fate, leading to its final closure in 2007.

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Heritage USA (Fort Mill, South Carolina)

Sometimes called "Christian Disneyland," Heritage USA opened in 1978 in Fort Mill, South Carolina, founded by famous televangelists Jim and Tammy Bakker with the idea of building a major Christian-themed resort to rival the big amusement parks.

For a time, it was hugely popular, at one point even ranking as the third most-visited theme park in the U.S., with rides, a water park, hotels, and a large church auditorium. But in 1987, a financial scandal involving Jim Bakker shook public trust, and in 1989, Hurricane Hugo caused further damage. By the end of 1989, the park had effectively shut down, leaving its once-famous 21-story hotel as a hollow reminder of what it had been.

1

Alcatraz wasn’t always a prison

Image: Maxim Babichev

Before housing America’s most dangerous criminals, Alcatraz served as a military fort. In 1850, President Millard Fillmore designated the island as a military reservation, and by the Civil War, it held prisoners of war. Its strategic location in San Francisco Bay made it ideal for defense. It wasn’t until 1933 that it officially became a federal penitentiary. Over the years, its role shifted dramatically, but its reputation as an isolated fortress remained constant.

2

Prisoners built their own cells

Image: Oxana Melis

Talk about a tough day on the job! When Alcatraz transitioned from a military prison to a federal one, military prisoners were put to work constructing their own confinement. Between 1909 and 1911, they reinforced the existing structures to prepare for the worst of the worst. By the time the Department of Justice took over, the prison was ready to house America’s most notorious inmates. Imagine building the very walls that would later trap you inside!

3

Guards and their families lived on the island

Image: Tyler Rutherford

Alcatraz wasn’t just a prison; it was also home to families. The guards and their families lived in houses and apartments on the island, creating a tight-knit community. Children took a ferry to school in San Francisco every day and played safely away from the prison yard. Some even recall watching movies in the recreation hall while criminals like Al Capone were locked up just a few feet away. Life on Alcatraz wasn’t all gloomy for those outside the cells.

4

No executions took place on Alcatraz

Image: Rita Morais

Despite its reputation, Alcatraz never had an execution chamber. While prisoner violence did lead to some deaths, executions were not carried out on the island. Inmates sentenced to death were transferred to facilities like San Quentin. That didn’t make life any easier in Alcatraz; many prisoners still feared the harsh conditions and inescapable isolation of The Rock.

5

The Pacific Coast’s first lighthouse was on Alcatraz

Image: Bruce Warrington

Before it became infamous for its prison, Alcatraz played a vital role in maritime safety . In 1854, it became home to the first lighthouse on the Pacific Coast, guiding ships through the often foggy San Francisco Bay. Though a larger lighthouse replaced it in 1909, the original helped countless sailors navigate the treacherous waters surrounding the island. Today, it stands as a historic landmark, reminding visitors of Alcatraz’s earlier days.

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No inmate officially escaped

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While Hollywood loves a good prison break story, no prisoner ever successfully escaped Alcatraz, at least not officially. The closest attempt came in 1962 when three inmates, including Frank Morris, disappeared after digging their way out using spoons. Their bodies were never found, leading to decades of speculation. Did they drown in the freezing bay or make it to freedom? The mystery remains unsolved.

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Alcatraz shut down due to high costs

Image: Jack Walker

Despite its reputation as America’s toughest prison, Alcatraz didn’t close due to security issues: It was just too expensive to maintain . The constant exposure to salt water eroded the buildings, and the cost of housing each inmate was three times higher than in other federal prisons. By 1963, the government decided to shut it down. The island was abandoned for years before turning into the tourist attraction it is today.

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Some inmates requested transfers to Alcatraz

Image: Mylo Kaye

Despite its harsh image, some prisoners actually wanted to be transferred to Alcatraz. The prison provided single cells, which meant no cellmates to fight with . It also had some of the best food in the federal system because officers believed that well-fed inmates were less likely to cause trouble. For some, the strict routine and isolation were preferable to overcrowded, violent prisons elsewhere.

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Alcatraz was named after pelicans

Image: Mollie Sivaram

Before it became synonymous with crime and punishment, Alcatraz was simply an island full of birds. Spanish explorer Juan Manuel de Ayala named it La Isla de los Alcatraces in 1775, which translates to "Island of the Pelicans." Over time, the name was anglicized to Alcatraz. Even today, the island remains a haven for seabirds, making it a birdwatcher’s paradise.

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Alcatraz was never packed to capacity

Image: Kenny Eliason

Alcatraz was never overflowing with inmates . The prison had a maximum capacity of 336, but on average, only about 260 prisoners lived there at any given time. Sometimes, there were as few as 222. This was intentional—authorities wanted to ensure strict control over the inmates. It’s a far cry from the overcrowded prisons we hear about today.

11

Warm water showers had a hidden purpose

Image: David Castellón

Prisoners at Alcatraz were given warm water showers, not necessarily out of kindness, but as a security measure. Authorities believed that if inmates were used to warm water, they’d be less likely to brave the freezing bay in an escape attempt. Whether it worked or not is up for debate, but it certainly added another layer to Alcatraz’s infamous reputation.

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Officers and inmates tended the gardens

Image: Maxim Babichev

Alcatraz wasn’t all cold concrete and iron bars; there were actually gardens on the island. Prison officers and even some inmates planted flowers and hardy greenery to make the island more livable. The tradition continued for decades, and today, the National Park Service maintains the Gardens of Alcatraz . It’s a surprising touch of beauty in a place best known for its harshness.