Seven Tips to a Good Night's Sleep

To learn more: Seven Tips to a Good Night's Sleep

Health Benefits of Good Sleep

Mark Basil is the CEO of a health and wellness company in Utah and regularly lectures on the benefits of good sleep. Here, he shares with us how a good night’s rest contributes to your overall emotional and physical well-being.

We all know that it is very important for our physical and spiritual selves to get enough sleep. However, Americans are the worst in the world at getting enough sleep. The National Sleep Foundation, which provides the recommendations for sleep, says that adults need 7–9 hours per night, but preferably 8–9 hours. There are many, many reasons we need enough sleep, but I will highlight just a few here.

In order to break a bad habit or an addiction, your brain has to be plastic—easy to change and adopt new behaviors. Without adequate sleep, our brain loses its plasticity, which means it is very difficult, nearly impossible, to break an addiction without adequate sleep. Without enough rest at night, we tend to make poor decisions and can make the same mistakes over and over again. We’re stuck in a rut and can’t get out.

Without enough sleep, we tend to overestimate rewards and underestimate consequences. This can lead to things like overeating because we are overestimating how good the food will taste and underestimating the long-term consequences of added weight gain. In more severe circumstances, someone can take their own life because they are overestimating the perceived reward of being out of emotional pain and underestimating the long-term consequences of added grief and harm.

The first part of our brain that shrinks when we don’t get adequate sleep is the prefrontal cortex. It is the front part of the brain associated with decision-making and emotional maturity. When this part of the brain shrinks, we might keep our math skills, but our relationships and rational thinking will suffer.

Also, when we don’t get enough sleep, our body doesn’t replenish many of its key hormones. Two of these are serotonin and dopamine. These are the “happiness hormones.” Many emotional issues that we deal with as a society have to do with a lack of serotonin and dopamine. A lesser amount of these hormones can contribute to anxiety, depression, ADD, ADHD, OCD, Parkinson’s disease, tremors, restless leg syndrome, a decrease in libido, and even dementia. In fact, over 30 percent of all cases of anxiety are preceded by having a lack of sleep.

To learn more: Health Benefits of Good Sleep

Be Strong, Be Healthy, Be Smart

"Just as some individuals struggle with physical health, others struggle with emotional health. Life can be difficult, and sometimes we may have feelings of anxiety, depression, or lack of self-esteem. But remember that for both physical and emotional health, exercise and hard work help to maintain a positive perspective. Taking care of your body also blesses your mind and helps you to remember that you are a child of God and can be confident and happy. Our emotional, physical, and spiritual sides are all linked together."

-- Elder Adrian Ochoa

To learn more: Be Strong, Be Healthy, Be Smart

How Our Physical Health Affects Our Emotional Well-Being

A Happy Body Contributes to a Happy Spirit

We’ve all heard the old adage “If you don’t have your health, you don’t have anything.” In other words, when you’re comfortable and content in your body, it’s easier to focus on life and living. Our physical health is closely connected to our emotional well-being. Contracting a simple cold is often enough to help us appreciate the gift of daily health. A wise and truthful Catalan proverb states, “From the bitterness of disease, man learns the sweetness of health.”

Small Victories

Sometimes we feel stuck in our bodies. We know we don’t feel as well as we could. We struggle to make changes and despair at our inconsistencies. These feelings can be overcome by starting small. Remember, “a journey of a thousand miles begins with a single step” (Lao Tzu). By focusing 95 percent of your attention on the steps and 5 percent on the destination, you’ll avoid being overwhelmed, experience the sweetness of success, and enjoy the journey.

You can feel better in your body each day by focusing on the little things. Even tiny successes boost mood and confidence—which naturally contributes to emotional well-being. Change isn’t easy. Mark Twain captured the humor in the challenge when he said, “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” Humor aside, Twain fails to cite the joyful benefits that accompany self-discipline. Over time, exercise does begin to feel good, eating healthily becomes a preference, and an afternoon catnap can become a saving grace.

Balance

A soul experiences more happiness in a balanced body—a body that eats healthy, gets exercise, receives rest when it’s tired, and is recharged regularly with meditation or prayer. If you’re lacking in any or all of these areas, you can now see with more clarity what your personal journey will look like—but remember that the destination gets 5 percent of your attention—only because you have to know where you’re going. Give the rest of your attention and energy to the first step.

Your first step could be similar to any of the following: fitting one more hour of sleep somewhere in your daily 24, taking the stairs instead of the elevator, giving yourself permission to sit quietly and be alone with your thoughts for 15 minutes today, trading sweets for fruit, or drinking water instead of your usual beverage. Your first step could be anything that helps you feel more in control. Before taking a second step, take time to perfect the first one. Before you know it, you’ll look up from the steps you’ve taken and discover you’ve made exceptional progress on your journey to better health and being happy in your body.

To learn more: How Our Physical Health Affects Our Emotional Well-Being

3 Reasons Mormons Consider Physical Health Part of Their Belief System

To understand why Mormons consider physical health part of their belief system, it’s important to understand a little about what the scriptures refer to as God’s “great plan of happiness.” In its simplest form, the plan can be divided into three parts. During the first part, known as premortal life, we lived with our Father in Heaven as His spirit children. During the second part, called mortality, we came to earth and received a physical body. At some point during the third part, which follows physical death, we will be resurrected and live forever with our physical bodies through the Atonement and Resurrection of Jesus Christ. Because a physical body is part of the plan, physical health matters. Watch as Mormons share their beliefs about the importance of physical health in their lives.

Here are three reasons why Mormons consider physical health spiritually important.

Physical Health Shows Gratitude for a Gift

A body is a miraculous gift and responsibility from God. The Apostle Paul taught that the body is a temple for our spirit (see 1 Corinthians 6:19). One of the greatest challenges of mortality is learning to use, care for, and appreciate the gift of our physical bodies. When we maintain good physical health, we show that we value the precious gift we have been given.

Physical Health Brings Strength

More than 150 years ago, the Lord revealed a set of guidelines, known as the Word of Wisdom, for the proper care of our physical bodies. In addition to abstaining from coffee, tea, tobacco, alcohol, and other harmful and addictive substances, we are also encouraged to eat healthy foods, get enough rest, and be physically active. These commandments come with a promise of both physical and spiritual strength. Physical strength is a natural consequence of a healthy lifestyle. But as we lead a healthy lifestyle, free of substances and practices that dull our senses, we can come closer to God. Elijah taught that the Lord speaks to us with a still, small voice (see 1 Kings 19:11–12), and we are better able to hear Him when our minds and bodies are clean and healthy.

Physical Health Brings Happiness

You don’t have to look far to find articles and experts linking exercise to happiness. For example, one article reminds us that exercise releases “happy” chemicals in our brains, reduces stress and anxiety, boosts confidence and energy, and helps us sleep better. Like most people, Mormons want to be happy, so they embrace the counsel to improve physical health with exercise.

To learn more: 3 Reasons Mormons Consider Physical Health Part of Their Belief System

Exercising the Soul

Our souls are the union of our bodies and our spirits (see D&C 88:15). They are integrally entwined, and one cannot thrive while the other is neglected. While each of us is given a different degree of physical health in this life, it is our Heavenly Father’s plan for all of us to work to improve what we have received. Both our bodies and our spirits must be nourished and exercised to be healthy and to help us reach our full potential.
--Marie E. Owens

To learn more: Exercising the Soul

Exercise and Fitness

Exercising physical, mental, emotional, and spiritual abilities is required to not only maintain but also improve these abilities. Without exercise, these abilities diminish. Furthermore, fitness in one area can strongly influence fitness in another. For example, improving physical fitness enhances mental, emotional, and even spiritual acuity.

Specific exercises are designed to improve strength, flexibility, balance, and aerobic capacity. But every exercise must be tailored to meet a person’s individual requirements, such as age. Where weight bearing is a problem, water exercises are helpful. Chair and desk exercises are useful for those who spend long hours in a sitting position. There are many exercises and activities like these that are inexpensive and can fit the budget of almost anyone.

To learn more: Exercise and Fitness

President Boyd K. Packer taught, "The Word of Wisdom does not promise you perfect health, but it teaches how to keep the body you were born with in the best condition and your mind alert to delicate spiritual promptings.

I remember a blessing I received when I was serving in the military. It included counsel that’s good for every young person: “You have been given a body of such physical proportions and fitness as to enable your spirit to function through it. … You should cherish this as a great heritage. Guard [it] and protect it. Take nothing into it that shall harm the organs thereof because it is sacred. It is the instrument of your mind and [the] foundation of your character.” That counsel had great influence on me."

To learn more: The Word of Wisdom: The Principle and the Promises

What about...?

A lot of things aren’t mentioned specifically in the Word of Wisdom. What about things like caffeine or supplements? Are these OK?

“The only official interpretation of ‘hot drinks’ (D&C 89:9) in the Word of Wisdom is the statement made by early Church leaders that the term ‘hot drinks’ means tea and coffee. Members should not use any substance that contains illegal drugs. Nor should members use harmful or habit-forming substances except under the care of a competent physician” (Handbook 2: Administering the Church [2010], 21.3.11).

President Boyd K. Packer said: “The Word of Wisdom was ‘given for a principle with promise’ (D&C 89:3). . . . A principle is an enduring truth, a law, a rule you can adopt to guide you in making decisions. Generally principles are not spelled out in detail. . . .

“Members write in asking if this thing or that is against the Word of Wisdom. . . . We teach the principle together with the promised blessings. There are many habit-forming, addictive things that one can drink or chew or inhale or inject which injure both body and spirit which are not mentioned in the revelation. . . . Obedience to counsel will keep you on the safe side of life” (“The Word of Wisdom: The Principle and the Promises,” April 1996 General Conference).

“Some have . . . used as an alibi the fact that drugs are not mentioned in the Word of Wisdom. What a miserable excuse. There is likewise no mention of the hazards of diving into an empty swimming pool or of jumping from an overpass onto the freeway. But who doubts the deadly consequences of such? Common sense would dictate against such behavior” (“The Scourge of Illicit Drugs,” October 1989 General Conference).

To learn more: Q and A - Physical and Emotional Health

Ways to Help those with Chronic Illness

Ways to Help

• Learn about the illness and how it affects the person. This can help you understand what the person needs and what challenges and limitations he or she may be experiencing. Be sensitive to special needs in terms of hygiene, physical arrangements, or other assistance.
• Consider emotional, physical, and spiritual needs. Take time to show genuine interest. Focus on the person as a whole, not just his or her illness.
• Be aware that others who care for the person may also be affected as they react to seeing their loved one struggle.
• Help the person maintain dignity. Support realistic self-care as much as possible. Be positive and focus on what he or she can do rather than dwelling on limitations.
• Work together with priesthood and auxiliary leaders and home and visiting teachers as well as the person and his or her family to make reasonable accommodations. For example, physical limitations may require help in getting to and from meetings. To the extent feasible, help the person with a disability and the family keep the influence of the Spirit in their lives.
• Find opportunities for the person to serve and contribute within the ward family according to his or her abilities.
• Be a good listener as the person tries to accept, understand, and cope with the illness. Never imply it is because a person is “special” or a “sinner.” Prayer and faith in Christ are essential.
• If the person is hospitalized or homebound, regular visits are often appreciated.

To learn more: Chronic Illness

Mental Illness

Understanding Mental Illness

There are many kinds of mental illnesses that affect the way the brain functions. They can affect thoughts, behaviors, emotions, and the ability to understand information. Mental illnesses are different from everyday experiences of sadness, feeling upset, or daily problems. Mental illness makes normal living difficult.

Some mental illnesses are severe and disabling. They may be lifelong illnesses that can be improved but not cured. Some are less severe and are more easily treated or cured. Only a trained professional should make a diagnosis of mental illness. It is often difficult for others to tell the difference between human struggles or behavior problems and mental illnesses.

Mental illness is often poorly understood. This keeps many people from seeking help and receiving treatment. It may be difficult for people with mental illness to talk about it and get support and understanding from others.

The causes of these illnesses are complex. They are usually the result of problems in brain functioning, genetic vulnerability, trauma, chronic thinking patterns, or other emotionally difficult experiences. People with mental illnesses cannot just will themselves to get better. Blaming the person or others for the illness is harmful. When others respond with compassion, it can help the person feel more comfortable.

Most people with mental illnesses are neither violent nor dangerous. Recent advances in treatment have made it possible to manage or treat most mental illnesses. Most people are helped by treatment from a trained mental health professional. Other people can help by providing loving concern, support, and spiritual strength.

Ways to Help

• Learn about mental illness from professional sources, including LDS Family Services and mental health professionals. A bishop may give a referral to a licensed therapist through LDS Family Services.
• Treat the person with understanding and compassion. Reassure the person that Heavenly Father loves him or her.
• Remember that mental illness is not a punishment from God.
• Realize that a mental illness cannot be overcome by willpower alone. It does not indicate that a person lacks faith, character, or worthiness.
• Help the person develop confidence through knowing that God supports his or her efforts to cope and build strength.
• Do not take problems that are a result of the illness personally. People with mental illness may feel frustrated and upset because of the illness.
• Include the person in Church activities and appropriate service opportunities. Consult with the person, family members, and others who know the person well to identify limitations as well as strengths.
• Do not argue with delusional ideas or pursue topics that increase agitation. Be aware that stress can make the illness worse.
• Mental illness may require a person to make major life changes. Where appropriate, prayerfully consult with priesthood leaders, family members and caregivers, professionals, and the individual concerning a need for change.

To learn more: Mental Illness

Sleep Patterns and Wisdom

The connection between sleep patterns and wisdom is not just a theory. A study conducted by researchers at Brigham Young University looked at the effect of several variables—such as exercise, nutrition, and sleep habits—on students’ grade point average (GPA). The researchers found that of all the variables, “weekday and weekend wake-up times had the largest relative effects on semester GPA. For each hour of delay in reported average weekday wake-up time, the predicted GPA decreased by 0.132 on a standard 0.00 to 4.00 grading scale. … Each hour of delay in average weekend wake-up time corresponded to a decrease in predicted GPA of 0.115.”

Not long ago I surveyed 203 Latter-day Saint college students about their sleep patterns. On average these students awoke at 7:30 a.m. on school days and 9:15 a.m. on weekends. Their average bedtime was midnight on school nights and 1:00 a.m. on weekends. These students are going directly against the research connecting an early schedule with knowledge acquisition. Perhaps the finding that a higher GPA is the result of an early schedule is too simple to believe. Have we become like the children of Israel, who refused to follow the Lord’s antidote for snakebites “because of the simpleness of the way”? (1 Nephi 17:41; see also Helaman 8:14–15).

Consider the counsel President Boyd K. Packer, President of the Quorum of the Twelve Apostles, gave related to gaining wisdom: “I counsel our children to do their critical studying in the early hours of the morning when they’re fresh and alert, rather than to fight physical weariness and mental exhaustion at night. I’ve learned the power of the dictum, ‘Early to bed, early to rise.’” Perhaps this is one reason full-time missionaries follow an early-to-bed and early-to-rise schedule.

-- Randal A. Wright

To learn more: Filled with Life and Energy

Filled with Life and Energy

What one practice, if followed consistently and with discipline, would help you have better health, energy, and inspiration?

Connections have been made between keeping an early schedule and mental and emotional health. Elder Russell M. Nelson of the Quorum of the Twelve Apostles has said, “To those who feel defeated and downtrodden, look to the early hours of the day for your rescue.”

Following the Lord’s counsel on sleep may seem like a small thing, yet “by small means the Lord can bring about great things” (1 Nephi 16:29). I have a testimony that following an early schedule brings many blessings into our lives, including revelation. It’s amazing how much more I get accomplished in a day when I retire early and arise early. The benefits of this self-discipline far exceed the effort required. When we win the first battle of the day against the mattress, we are far more likely to win more battles during the day. We are also more likely to be filled with life and energy.

--Randal A. Wright

To learn more: Filled with Life and Energy