Sleep, Food and Movement: Fueling a Growing Body

During puberty, your body is doing some of the hardest work of your whole life: growing taller, building bone and muscle, and developing in many other ways. To do all that, it needs three basics working together: enough sleep, regular nourishing food and daily movement. None of this has to be complicated, and small, steady habits go a long way.

Key takeaways

• Teens need about 8 to 10 hours of sleep each night, and many get much less.
• Growing bodies need regular meals and snacks with a variety of foods, not diets.
• Calcium, vitamin D, iron and protein are especially important during puberty.
• Aim for at least 60 minutes of physical activity a day, in any form you enjoy.
• Sleep, food and movement all affect your mood, focus and energy.

Sleep: your body's growth time

How much you need

Sleep experts and pediatric organizations recommend the following amounts each night:

Many teens fall short. Busy schedules, homework, screens and early school start times all play a part.

Why your body clock shifts

During puberty, your internal clock naturally moves later. Your body starts releasing melatonin, the hormone that makes you sleepy, later in the evening. That is why you may not feel tired until late at night but still struggle to wake up in the morning. This is biology, not laziness.

Why sleep matters so much

While you sleep, your body releases growth hormone, repairs muscles and sorts through everything you learned during the day. Good sleep helps with:

• Concentration and memory at school
• Mood and handling stress
• Sports performance and coordination
• Fighting off illness
• Skin health

Better sleep habits

• Go to bed and wake up at about the same time every day, even on weekends, as much as possible.
• Put phones and screens away at least 30 to 60 minutes before bed, and charge them outside your bedroom.
• Keep your room cool, dark and quiet.
• Avoid energy drinks and caffeine, especially in the afternoon and evening.
• Wind down with something relaxing, like reading or gentle stretching.
• Get morning daylight to help your body clock.

Food: fuel for growth

Why you might feel hungrier

Growth spurts take a lot of energy. It is normal to feel hungrier than before, sometimes all the time. Your body is asking for fuel, and listening to those signals is part of healthy eating.

Building a balanced plate

Rather than counting or restricting, think about including a mix of food groups through the day:

• Vegetables and fruits in many colours for vitamins, minerals and fibre
• Whole grains like oats, brown rice, whole-wheat bread or pasta for lasting energy
• Protein foods like beans, lentils, eggs, fish, poultry, meat, tofu, nuts and seeds
• Dairy or fortified alternatives like milk, yogurt, cheese or fortified soy drinks
• Healthy fats from foods like nuts, seeds, avocado and olive oil

A simple guide many health organizations use is to fill about half your plate with vegetables and fruit, a quarter with whole grains and a quarter with protein.

Nutrients that matter most during puberty

Most of the bone strength you will have as an adult is built during the teen years, which is why calcium and vitamin D are so important now.

Everyday eating tips

• Try not to skip breakfast; it helps with energy and focus at school.
• Keep easy snacks around, like fruit, yogurt, cheese, nuts or whole-grain crackers.
• Drink water through the day, and limit sugary drinks.
• Eat with family when you can.
• All foods can fit. No single food is "good" or "bad," and enjoying treats is part of a normal relationship with food.

Movement: building strong bodies and minds

How much is recommended

Public health guidelines recommend at least 60 minutes of physical activity every day for kids and teens. This can be spread across the day and should include:

• Aerobic activity that gets you breathing harder, like running, swimming, biking or dancing
• Muscle-strengthening activity at least three days a week, like climbing, push-ups or bodyweight exercises
• Bone-strengthening activity at least three days a week, like jumping, skipping rope or basketball

Finding what you enjoy

You do not have to be on a team to be active. Walking to school, skateboarding, hiking, martial arts, yoga and playing outside all count. The best activity is the one you actually like and will keep doing.

Benefits beyond fitness

Regular movement helps you sleep better, lowers stress, lifts your mood and improves focus. It is also a great way to spend time with friends.

When to talk to a doctor

Check in with a doctor, or ask a parent or trusted adult to help you book a visit, if:

• You are very tired during the day even after plenty of sleep
• You snore loudly, have trouble falling asleep most nights, or wake often
• You feel dizzy, weak or unusually pale, which can be a sign of low iron
• You are worried about your eating, or food feels stressful or out of control
• You have pain during or after activity that does not go away
• You notice big changes in appetite, energy or growth

The bottom line

Sleep, food and movement are the foundation of healthy growth during puberty. Aim for 8 to 10 hours of sleep, regular meals with a variety of foods and at least an hour of activity you enjoy each day. These habits do not need to be perfect. Small, steady steps help you feel your best while your body does its amazing work.