Sleep and recovery
Sleep supports attention, mood, learning, immunity, and physical recovery.
- Ages 6–12: generally 9–12 hours
- Ages 13–18: generally 8–10 hours
- A regular wake time can help your body clock
Small choices • Real life • Your well-being
Physical Health & Wellness
Wellness is not about looking a certain way or doing everything perfectly. It is about learning what helps your body feel supported, rested, strong, and ready for your life.
What could use some attention today?
Choose one area. This private check-in does not save or send your answer.
Sleep
Try keeping your wake-up time steady and giving yourself a short screen-free wind-down. Ages 13–18 generally need 8–10 hours of sleep each day.
The basics work together
There is no perfect routine. Start with the area that would make the biggest difference for you.
Movement you actually like
Walking, dancing, biking, sports, stretching, active games, and outdoor time all count.
- You can build activity throughout the day
- Choose variety and enjoyment
- Rest and recovery matter too
Food for energy
Regular meals and snacks help support energy, growth, focus, and mood.
- Include foods from different groups
- Notice hunger and fullness without judgment
- Ask for help if food access is difficult
Hydration
Your needs change with weather, activity, illness, and other factors.
- Keep water available when possible
- Drink before, during, and after activity
- Extra caffeine is not a substitute for sleep
Preventive care
Regular checkups are a place to ask questions—not only visits for when you are sick.
- Bring a list of questions
- Ask about vaccines, vision, dental care, or medications
- Teens can ask for private time with their provider
Everyday safety
Protecting your body includes helmets, seat belts, sun protection, hearing protection, and safe choices around water.
- Use the right protective equipment
- Do not ride with an impaired driver
- Tell an adult when something feels unsafe
Try one small wellness goal
Press the button for a realistic idea. Keep it, choose another, or adapt it to fit your body, schedule, abilities, culture, and resources.
Your next small step will appear here.
Your body deserves respect
Health cannot be measured by appearance. Bodies grow and change at different rates, and social media rarely shows the full truth.
Body image and food
If thoughts about food, exercise, weight, or appearance are taking over your day, causing guilt or fear, or changing how you eat, tell a trusted adult or health professional. You deserve support early.
Learn about eating-disorder warning signs →Pain, fatigue, or symptoms
Do not push through severe pain, trouble breathing, fainting, repeated vomiting, a serious injury, or symptoms that worry you. Tell an adult and get medical guidance. Call 911 for an emergency.
Use the HealthyChildren symptom checker →When should I talk to someone?
Reach out to a parent, caregiver, school nurse, counselor, coach, doctor, or another trusted adult if:
- pain, sleep problems, low energy, dizziness, or other symptoms keep returning;
- food, exercise, or body worries are interfering with daily life;
- you are using supplements, diet products, nicotine, alcohol, cannabis, or other substances to change how you feel or look;
- you do not feel safe at home, in a relationship, at school, or during an activity; or
- you simply feel that something is not right.
Quick questions
Open any question for a short answer.
Does activity have to be a sport?
No. Walking, dancing, biking, active games, chores, hiking, skating, and many adapted activities count. For ages 6–17, national guidance recommends 60 minutes or more of moderate-to-vigorous activity daily, but it can be built up throughout the day. Choose activities that are safe, enjoyable, and appropriate for you.
How much sleep do teens need?
Ages 13–18 generally need 8–10 hours of sleep per 24 hours. If you regularly cannot sleep, wake frequently, snore loudly, or remain exhausted despite enough time in bed, talk with a caregiver or health professional.
Do I need to eat “perfectly” to be healthy?
No. Food supports energy, growth, enjoyment, culture, and connection. Aim for regular nourishment and variety over time. A doctor or registered dietitian can help with allergies, medical needs, sports nutrition, or concerns about eating.
Can I ask to speak privately with my doctor?
Teens are often given part of a routine visit to speak privately with their health provider. Privacy rules and their exceptions can vary, so ask the provider to explain what stays confidential and when they must involve an adult for safety.
Reliable places to learn more
CDC: Youth Activity
Age-based recommendations and examples of activities that count.
Explore movement guidance →CDC: Sleep
Sleep recommendations and habits that support student health.
Explore sleep guidance →USDA MyPlate
Flexible information about food groups, meals, and nutrition.
Visit MyPlate →HealthyChildren
Teen health information from the American Academy of Pediatrics.
Explore teen health →