New Year, new me—put this into practice or change that… The start of a new year is often filled with good advice on making big changes, taking on new challenges, or breaking old habits. But shouldn’t we instead focus on changing the habits that prevent us from managing our daily lives in a healthier way—habits that we can stick with over the long term?
At Kipli, we've been thinking about this topic and have put together some tips that can improve the well-being of each individual and our planet. Here are our small ideas that can make a big difference.
How can you change your habits for the long term?
Have you ever found that you actually want to get up earlier in the morning so you can drive to the office without rushing or feeling stressed? You manage it once, maybe twice, and eventually you’re rushing out the door again. People are creatures of habit. To survive, our brain needs a certain routine, especially for those well-known automatic actions (you automatically lock the door without really being aware of it). From a neurobiological perspective, this allows the brain to conserve energy.
To change a habit in the long term, our brain must adapt to the change and learn a new habit. “For the brain, change is a real hurdle!” explains Dr. Gerhard Roth, professor of behavioral physiology and neurobiology at the University of Bremen. “When we follow our habits, our brain rewards us with its own opiates. We become downright addicted to them. As we go through life, it becomes increasingly difficult for us to change our habits.”
So how can we successfully change a habit? According to Roth, the brain needs regular practice in small steps and a great deal of determination. If you want to make a change in any of the following areas, keep this in mind: Where do I find my reward, and what benefits can I gain from it?
Our New Year's Resolutions for 2022
Better Sleep: Our Foundation
It goes without saying that a lack of sleep affects our daily well-being. Did you know that we’ve lost 1.5 hours of sleep over the past 50 years? Germans sleep an average of 7 hours and 45 minutes per night, which is less than the Dutch. Improving your bedtime habits can have a positive impact on your sleep and, consequently, on your daily life and even your social life.
One of the main factors that interfere with falling asleep is exposure to blue light from screens. Yes, it seems hard to put your smartphone away in the evening, but screen light can cause a real shift in your biological clock. As a result, you fall asleep later and your total sleep time is reduced. To sleep better, try turning off your smartphone and computer at least 1.5 to 2 hours before bedtime.
When it comes to nutrition, it’s easy to get lost amid all the advice. Is eating cheese in the evening too high in fat? While cheese isn’t exactly easy to digest, it contains tryptophan, a vitamin that plays a role in the production of melatonin, the well-known sleep hormone. Tryptophan is also found in eggs, legumes, certain grains (oats, soy, corn, rye, sesame, rice, quinoa), and dairy products. According to nutritionist Laëtitia Willerval, eating warm meals in the evening helps support digestion and improves the quality of our sleep. (Save the supposedly light raw foods for daytime instead!)
The French National Institute for Sleep and Alertness has already warned the French participants in its study (who, on average, sleep only 6 hours and 42 minutes) that “not eating anything in the evening causes our bodies to develop strategies to draw on their reserves instead of sleeping. And this can happen without you even realizing it.”
Before bedtime, herbal tea is your best ally! Natural herbal teas without added flavors have many properties that can relieve the discomforts responsible for our sleepless nights: Green tea is rich in antioxidants, chamomile and peppermint soothe stomach problems, and valerian root has a relaxing effect that’s ideal for unwinding before bedtime.
And to spend a night as if you were floating on a cloud, all you have to do is lie down on a 100% natural latex mattress from Kipli 😊
Clean Out Your Home (and Your Life!)
Have you ever estimated how much time you waste tidying up your home? You’ve surely heard of “Magic Cleaning” by Marie Kondo, the author of the bestseller of the same name. Her suggestion? Sort through your entire home, bit by bit, from the attic to the basement, asking yourself just two questions: “Do I really need this?” and “Does this bring me joy?” Her organizing technique has spread around the world and proven that by establishing a system where everything has its place, you’ll never have to clean up again! This feel-good trend has proven its worth. When you clear out your closet or your home and keep only the things that are important or useful to you, your mind will feel clearer! Rewards guaranteed 😊
A clear head, but above all, a well-ventilated apartment.
Indoor air pollution is just as harmful as outdoor air pollution. In fact, it is 8 times higher than the polluted air we breathe outdoors. In April 2021, a new, updated study by the Ministry of Health estimated that an adult who spends most of their time indoors (at home, on public transportation, in offices, in stores, etc.) breathes in between 10,000 and 20,000 liters of air containing pollutants that have a negative impact on health. In the short or long term, this can lead to eye and respiratory tract irritation, headaches, asthma attacks, and more. In the Eurozone alone, indoor air pollution is estimated to cause 117,200 deaths per year—one of the many reasons why Kipli is committed to 100% natural bedding and furniture.
What can we improve in the workplace? You should know that an average data center consumes as much electricity in a year as 3,000 American households. What should be your first instinct? Sorting through your emails not only clears your mind but also helps the planet. By cleaning out your email inbox, you can reduce your carbon footprint. Keep in mind that an email stored in your inbox generates about 10 g of CO₂ per year! With tools like Cleanfox, you can get this done with just one click!
And you can even save up to 24% on ink by choosing a more eco-friendly font like Garamond instead of the classic Times New Roman or Arial!
Adapting to the Seasons
Every change, even a positive one, requires energy and gives the body some time to adjust. We should pay special attention to our needs, especially as the seasons change. Check out our blog to learn how to better prepare for winter or adjust your sleep schedule to the needs of each season.
To show more consideration for nature and the well-being of our planet, you should also adjust your fruit and vegetable purchasing habits and buy only what is in season.
More and more organizations are being formed that work with local producers and farmers and prioritize short transportation routes. You can find some ideas at Bauerntuete or Gemüsekiste. You’re sure to find an option in your area as well. This way, you’re supporting local production, helping the environment, and doing yourself a favor by eating fruits and vegetables with higher nutritional value. Try it for yourself and compare the taste of a tomato grown in a greenhouse in February with that of a cherry tomato freshly picked from a nearby garden…
And since we want to try to become even better in 2022 by putting our simple ideas into action, let's take it one step further.
Consume Less and Better
Did you know that all the vegetable peels that end up in the trash are actually still edible? A delicious pesto made from carrot tops can elevate a plate of pasta, and asparagus peels can be used to cook water to make the broth for your asparagus risotto… “Zero-Waste Cooking” offers you plenty of recipe ideas that will drastically reduce your waste!
Did your grandmother always tell you about the Sunday roast? Yes, and only on Sundays! According to the Worldwatch Institute, global meat consumption has tripled over the past 40 years. Worldwide, an average of 43.1 kg of meat is consumed per person per year. The health, economic, and environmental impacts cannot be ignored. According to a report by the FAO (Food and Agriculture Organization of the United Nations), livestock farming accounts for 14.5% of global CO₂ emissions.
Kipli doesn't want to force anyone to become a vegetarian. However, by reducing your meat consumption and becoming more aware of this issue, you're already taking a step toward showing more respect for our planet.
Energy Savings in Our Indoor Spaces
Finding air leaks in the winter and addressing poor home insulation are at the top of the energy-saving list. Remember to lower your blinds before dark, or invest in thermal curtains. Ventilating your home daily helps combat moisture—often one of the main reasons you don’t feel warm enough at home.
Haven't we become a little lazy over time? Unplugging the coffee maker or TV, turning off the computer (since you'll just turn it back on after a few hours anyway) … All these small appliances end up costing us about 10–15 euros per year (per appliance). Buying a power strip is so simple and effective that the problem can be solved with the flip of a single switch.
Travel, with a twist
One of the benefits we’ve discovered in recent years amid the global pandemic is vacationing close to home! It doesn’t always have to be Miami Beach when the pristine white beaches of the Baltic Sea offer just as much relaxation—or when Freiburg is listed in the 2022 Lonely Planet as one of the three most recommended cities in the world. Faraway destinations aren’t the only places where we can spend our vacations. Numerous blogs and travel guides offer ideas on how to reach our destination by train or bike, turning the journey itself into an adventure. With a little creativity and curiosity, we naturally become more environmentally conscious.
If you choose just one of these areas, it can have an impact on your own well-being and that of the planet. To change your habits, all you need to do is shift your mindset just a little
Happy New Year 2022!