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4 Tips for Breaking Bad Habits

4 Tips for Breaking Bad Habits

Do you find yourself unconsciously biting your nails, fidgeting, procrastinating, or reaching for a cigarette? Have you ever tried to quit, only to relapse within a few days? You’re not alone. Many people unknowingly acquire bad habits that continue for months, or even years, and never do anything to change their life. But no matter how long you’ve harbored your habit, you can always break free. Here’s a short list of the most effective ways to break any bad habit.

1. Awareness

The first step to breaking a habit is to become aware of its existence. Surprisingly, many people never reach this step; some habits form as early as childhood, often picked up from mimicking parents or guardians, and seem completely normal. These habits are the hardest to break, and you may require a little help from your friends and loved ones. Ask them if they’ve ever noticed any bad habits of yours (they’ll want to know of theirs, too). Once you’ve become aware of the habit, visualize yourself in a tempting situation and mentally practice good behavior over the bad habit. If you can dream it, you can do it.

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2. Cold Turkey

If you’re well aware of your habit and it still gets the better of you, you may need to rearrange your life a little bit. Try tracking your habit: keep a list of when, where, and why your habit appears so you can more effectively remove the behavior from your life. This may mean taking different routes to work or school, or avoiding certain people who tend to bring out your bad side for a while, until you feel confident that the habit is kicked. If your habit involves substances such as alcohol, cigarettes, or marijuana, this means immediately and completely abstaining from it, and even suffering through withdrawal. But this is good; it’s the first step in becoming the person you’ve always wanted to be.

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3. The Tier Method

Self-control is like a muscle that needs to be strengthened through practice. If you find that you can’t give up a habit in one fell swoop — which can actually increase cravings and put you at risk for relapse — you may need to wean yourself off of a certain behavior. The most popular way of doing this is by systematically cutting back your intake by half at regular intervals. For example, if you’re used to drinking 30 beers a week, force yourself to only drink 15 for a given period of time. Eventually, when you feel you’re ready, lower it to 7-8, then 3-4, etc. until you’re no longer compelled to overindulge and you can exert control over your habit. By putting your habit (or addiction) in hindsight, you’ll begin to see the beauty of the present moment (most addicts are blind) and enjoy a new-found freedom of choice.

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4. Replacement

Now that you’ve become aware of your habit and are taking steps to remove it from your everyday life, you must ensure that the habit won’t ever return. Withdrawal from any activity causes the reward centers in our brain to crave stimulation, even if it’s negative or harmful, so you must counteract this with positive replacements such as hobbies, physical activities, or creativity. How do you fulfill yourself? People overcome with bad habits don’t believe in themselves enough to change; every day you must consciously choose to be the person you want to be. A morning stretch is a much better habit than that first cigarette of the day, don’t you think?

However helpful these tips are, the most important part of breaking a bad habit for good is really wanting to quit on a deep personal level in order to move on with your life. Most people have to hit a “rock bottom,” when their lives have become so desperate that they have no choice but to face their problems or suffer dire consequences. But you don’t have to. Just think about how much better your life will be without your bad habit, and start making a change today.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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