Puberty

Puberty happens between 12 and 18. During this time the body and mind are going through a lot of changes as we become adult. 
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Body:

• The body undergoes A LOT of changes during puberty. You may find you’re constantly hungry and wanting to sleep in every morning.
• For boys, some changes during this time include the voice getting deeper, growing hair and getting taller.
• For girls, changes include growing breasts, growing hair and getting your period.
• Everyone’s body changes at different times. You might start to feel really self-conscious about your body and maybe even ashamed if you look different to your friends. Remember, these changes are a normal part of growing up and it's nothing to be ashamed about.

Mind:

• You’ll be working out what your own values and beliefs are and finding your own place in the world.
• You may feel things way more intensely and have full on mood swings as your hormones change.
• Everything may seem like a bigger deal.
• You may care more about what others think and want more privacy at home.
• You’ll also want more independence and may question people in authority, like parents and teachers.

Relationships:

• You’ll want to spend more time with mates
• You’ll be more interested in other people and fitting in will feel really important.
• You may want to have boyfriends/girlfriends
• You’ll be way more curious about all things ‘sex’.

You can ring the Family Planning Information Line on 0800 4636 5463 to hear more about what Family Planning can offer and about accessing free sexual healthcare at your nearest FP clinic. 

 

Sleep

How long should I be sleeping for each night?
​Research shows that in young people, the body needs to sleep for between 8 and 10 hours per night.

What causes people to have trouble sleeping?

• Being really busy with activities, like homework and sport, until late in the evening
• Stimulating activities in the evening, like gaming, T.V., social networking, online videos, mobile apps, and loud music.
• Bright lights in rooms and from screens that stop the body from preparing for sleep
• Health issues, like Restless Legs Syndrome and sleep apnoea
• Having caffeine later in the day (like chocolate, cola, coffee, and energy drinks)
• Having alcohol, cigarettes, cannabis and other drugs

The impact of not sleepingResearch shows that in young people, the body needs to sleep for between 8 and 10 hours per night. Not getting enough sleep can have a big impact. 
What is the impact of not getting enough sleep?

• Poor concentration
• Low mood
• Over-eating
• Sluggishness
• Clumsiness
• Poor performance at school
• Poor performance at sport and in other hobbies
• Poor memory
• Feeling sick

What can help me sleep betterWhat can help me sleep better?Have the same “winding down routine” every night a while before bedtime that includes…

• Going to bed early enough (at least 9 hours before you have to wake up) and at the same time
• No internet, T.V., gaming or loud music before bed
• Having a bath or shower
• Having a warm milky drink
• Limiting your caffeine intake
• Dimming the lights before bed
• Reading a book or magazine
• Keeping the room dark when lights out
• Breathing techniques, meditation or listening to quiet relaxing music in bed
• Writing down your worries or thoughts and letting them go

Having a welcoming space to sleep in…

• Is your bed comfy?
• Have you got clean sheets?
• Do you have comfy pajamas?
• Is the room warm or cool enough?
• Does the room have some fresh air?
• Is it quiet enough? If not, can you use earplugs?
• Is it dark enough? If not, can you use an eyemask?
• Do you only use your bed for sleep? If you watch movies, play games and do homework on your bed, it confuses the brain about what bed is for.

What should I do if I have tried all of this, but still can’t get enough sleep or feel really tired?

• Talk to someone about your problems or things that are worrying you
• Talk to your G.P.