The document discusses the importance of sleep for physical wellness. It notes that sleep allows the body to eliminate toxins, break down nutrients, and improve the immune system. Sufficient sleep also helps decrease physical pains. The amount of sleep needed varies by age, but adults generally need 7-8 hours per night. Getting quality sleep provides benefits like feeling refreshed and repairing the immune system. The document provides tips for developing good sleep habits and winding down before bed.

1. How to nourish your body
SLEEP

2. Sleep is important
When it comes physical wellness, most people only think
about eating and exercising.
However, getting enough sleep is another important
component in achieving physical wellness.

3. Benefits of sleeping
Eliminate toxins: Sleeping for the recommended amount of time will
help your internal organs to recover and recharge, and to clear out
toxins such as alcohol and drugs, and undigested waste from the
cells and bloodstream.
Break down nutrients: Sleeping is when the digestion process breaks
down nutrients and absorbs them into your blood stream.

4. Benefits of sleeping
Improve immune system: Sleep will help to build your immune system and
keep it strong to fight off stress and sicknesses, such as colds, flu, and other
infections and diseases such as high blood pressure, heart disease, stroke,
diabetes, and dementia. And that is why when you are sick, you are
supposed to get a lot of rest and sleep.
Decrease physical pain: Two common physical pains associated with lack of
sleep are back and joint pain. Whenever you decide to take a pain
medication for any of these reasons, ask yourself whether you get enough
sleep for not. There are also many other pains that developed from lack of
sleep.

5. Sleep
The amount of sleep you need depends on two
factors; the state of your well-being and age.
For people who have no special condition, the
amount of sleep mainly depends on age.

6. Sleep hour recommendation
Infants = 16 hours
1-5 =10 to 14 hours
As children get older, their hours of sleep will decrease one
to two hours.
Teenagers = 8-9 hours
Adults = 7-8 hours

7. More sleep
Infants and children need more sleep because they are more
vulnerable to illnesses and infections because of their weak immune
system.
It is important for teenagers to get enough sleep because their brain
develops rapidly to become adults.
People who are pregnant need to sleep more to get more energy to
function well.
People who are sick need more sleep to repair their immune system

8. What is sleeping?
Sleeping is not about lying in bed. It is about sleeping
deeply, when you are truly sleeping and not aware of what
is happening around you.
If you wake up and feel tired, you did not get enough sleep.
You should feel refreshed and alert, ready to start the day
when you get enough sleep.

9. Don’t for sleeping
Do not do anything else on your bed except for sleeping
Do not go to sleep feeling hungry
Do not be stressed out, write down your feeling and thoughts before bed time
Do not watch television before bedtime
Do not allow yourself to see the clock while sleeping if you wake up in the
middle of the night
Do not use loud alarm clock; instead use sun alarm clock
Do not work too late or right before bedtime

10. Do’s for sleeping
Keep a consistent bedtime, even in the weekend
Sleep in completely darkness or as close as possible
Sleep in a quiet environment
Take a bath or shower before bedtime
Wear socks to bed (if your feet have trouble warming up at night)
Sleep in a comfortable bed (big enough to move around), mattress, and pillow
Keep the temperature in the bedroom no higher than 70 degrees F
Exercise, but not before going to sleep, try in the morning or before dinner time

11. Sleep helper
Do a puzzle
Writing
Listen to soothing music
Practice muscle relaxation, guided imagery, or deep-
breathing exercises