Page 41 - HLIF Manual

PHYSICAL WELLNESS &

TAKING CARE OF MY BODY

SUN SAFETY
We all need a little bit of sun exposure. When skin is exposed to the sun, our bodies make vitamin D,
which helps the body absorb calcium for stronger, healthier bones. It only takes a little time in the sun for
most people to get the vitamin D they need (and most vitamin D needs should be met with a healthy diet
and/or supplements). Too much unprotected exposure to the sun’s ultraviolet (UV) rays can cause skin
damage, eye damage, immune system suppression, and skin cancer.

The first sign of too much sun is a sunburn. Sunburns can be mild or severe. They turn the skin red and can
even cause blisters. Sunburns are painful and can increase your risk of developing skin cancer later in life.

Here are some precautions to take if you’re going to be spending time in the sun:
Always wear sunscreen and lip balm of SPF 15 or higher. Apply sunscreen 10 minutes before
going outside and reapply every one to two hours.
Cover up! Use cool, protective clothing, hats, and sunglasses to block harmful UV rays.
Avoid the midday sun. Find shade or stay inside between 10AM and 4PM when the sun’s rays are
the strongest.
Stay hydrated! Be sure to drink plenty of water if you’re in the sun to avoid dehydration.

SLEEP
Sleep is a very important part of our health and physical wellness. It helps both your body and mind to
function at their best during the day.

The benefits of sleep include:
• Maintain hormone levels to help control hunger and appetite
• Support growth and development and repair muscle tissue
• Improve learning and recall of information (turning short-term memories into long-term)
• Improve attentiveness and concentration
• Clear the mind to make sound, positive decisions
• Increase creativity

Feeling Sleepy?
Some people often feel “sleepy” during the day. They may fall asleep at unpredictable times, such as
while watching TV or while eating lunch. This could be due to sleep deficiency or a sleep disorder such
as insomnia. Insomnia is the inability to fall asleep. Many individuals deal with sleepiness by taking a nap.
However, a nap doesn’t provide all the benefits of a good night’s sleep. It’s recommended that naps be
limited, but if necessary, a nap should be taken earlier in the afternoon and should not last more than
thirty minutes. Naps that are longer may make it difficult to sleep at night and can leave you feeling more
tired than before the nap. It’s also important to avoid caffeine and sugary foods beginning in the late
afternoon. Caffeine and sugar tend to speed up body systems and can make it very difficult to relax at
bedtime.

It’s important to keep bedtime and wake time consistent. For example, try to go to bed at the same time
each night and wake at the same time each morning, including weekends. The body benefits from pre-
dictability. Having a stable sleeping routine will help your body relax at the end of each day. Additionally,
it can be helpful to make the hour before you go to bed quiet by avoiding exercise, technology, and eat-
ing large meals. Following the above guidelines will help you feel more rested in the morning.

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