“ Beloved, I wish above all things that thou mayest prosper

and be in health, even as thy soul prospereth.”

3 John 1:2
What does the Lord say:

“…Cease to sleep longer that is needful; retire to thy bed early, that ye
may not be weary; arise early, that your bodies and your minds may be
invigorated”.

- D&C 88:124
What does science say:

WHY DO WE NEED SLEEP?

“Healthy sleep is critical for everyone, since we all need to retain information
and learn skills to thrive in life. But this is likely part of the reason children—
who acquire language, social, and motor skills at a breath-taking pace
throughout their development—need more sleep than adults. During these
critical periods of growth and learning, younger people need a heavy dose of
slumber for optimal development and alertness.”
WHY SLEEP?

1. Learning and memory

2. Metabolism and weight
3. Safety
4. Mood
5. Cardiovascular health
6. Diseases
How much sleep do I need?

• Age Recommended Amount of Sleep

• Infants aged 4-12 months 12-16 hours a day (including naps)
• Children aged 1-2 years 11-14 hours a day (including naps)
• Children aged 3-5 years 10-13 hours a day (including naps)
• Children aged 6-12 years 9-12 hours a day
• Teens aged 13-18 years 8-10 hours a day
• Adults aged 18 years or older7–8 hours a day
To improve your sleep habits:

1. Go to bed and wake up at the same time every day.

2. Use the hour before bed for quiet time.
3. Avoid heavy and/or large meals within a couple hours of bedtime.
4. Spend time outside every day (when possible) and be physically
active.
5. Keep your bedroom quiet, cool, and dark (a dim night light is fine, if
needed).
6. Take a hot bath or use relaxation techniques before bed.
7. Napping during the day may provide a boost in alertness and
performance.
What does the Lord say:

“I say unto you, all wholesome herbs God hath ordained for the
constitution, nature and use of man…
“Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have
ordained for the use of man with thanksgiving; nevertheless, they are to be
used sparingly;”
“All grain is ordained for the use of man and of beasts, to be the staff of life,
not only for man but for the beasts of the field…”

– D&C 89:10-14
What does Science say:

Suffice it to say that dietary regimen varies for each individual considering
gender, medical conditions, economic status, known pre-existing conditions,
etc., it is not recommended to detail the types of diet to follow in this
discussion. Further, nutrient requirements continue and recommended
nutrient intakes continue to evolve.
What does the Lord say:

“…to strengthen the body and to enliven the soul…” - D&C 59:19
What does Science say:

If you don't exercise, your muscles will become flabby and weak. Your
heart and lungs won't function efficiently. And your joints will be stiff
and easily injured.
Inactivity is as much of a health risk as smoking!
WHY EXERCISE?

HELPS PREVENT DISEASES

• It reduces the risk of heart disease, cancer, high blood pressure,
diabetes and other diseases.
• It can improve your appearance and delay the aging process.
IMPROVES STAMINA

• It improves your stamina by training your body to become more

efficient and use less energy for the same amount of work.

STRENGTHENS AND TONES

• Exercising with weights and other forms of resistance training
develops your muscles, bones and ligaments for increased strength
and endurance.
ENHANCES FLEXIBILITY

• Improving your flexibility through exercise reduces the chance of

injury and improves balance and coordination.

CONTROLS WEIGHT

• If you burn off more calories than you take in, you lose weight.
IMPROVES QUALITY OF LIFE

• Exercise reduces stress, lifts moods, and helps you sleep better.
• It can keep you looking and feeling younger throughout your entire
life.
Looking for a workout you can do anywhere? Try these five basic
exercises to tone and strengthen your body.

1. squats/ 8 reps
2. Push- ups/ 6 reps
3. Superman | 6 reps, holding each lift for 3 seconds
4. Sit-Ups | 6 reps
5. Mountain Climber | 10 reps per side
• In order for us to follow the Lord’s counsel to “run and not be weary,
and shall walk and not faint” and “cease to sleep longer that is
needful; retire to thy bed early, that ye may not be weary; arise early,
that your bodies and your minds may be invigorated”, which were
proven scientifically to be true, we need to abide by this counsel and
follow a regular habit of sleeping, eating healthy foods, and regular
exercises. The health benefits of doing these things are not only
immediate but will serve you well in the future.