In this section, you will find information and advice to support you with your health and wellbeing.

Did you know you actually need about 9 hours sleep each night?

You may feel really alert in the evening and find it impossible to go to bed early. This is because teenage brains tend to be more awake at this time, which is why it’s so difficult to get up in the morning.

Top Tips for a Better Sleep:

  • Help your brain unwind by going offline
  • Drink a warm, caffeine free drink
  • Listen to calming music
  • Keep to a regular routine
  • Don’t go to bed hungry
  • Get active throughout the day
  • Share your worries      
  • Dim the lights

Useful Links:

The Sleep Council - Teen Sleep

The Sleep Council - Sleep Diary

My Mind - Chillax Information Sheet (pdf)

NHS - Sleep Tips for Teenagers

Good oral health isn’t just about how well you clean your teeth.

An unhealthy mouth can be caused by:

  • Smoking which can turn your teeth yellow, give you bad breath and contribute to gum disease
  • Mouth piercings which can lead to infection
  • Braces can trap plaque so make sure you have a special brush to make sure you can keep them clean.

Your set of teeth need to last a lifetime so why not try to:

  • Reduce the risk of tooth decay by cutting down on sugary food and drinks. Try and drink milk or water when you can. Sugar causes acid attacks on your teeth and regular acid attacks can lead to tooth decay.
  • Brush twice a day with a toothpaste that contains at least 1350ppm of fluoride (this will be written on the tube)
  • Remember to spit not rinse once you’ve cleaned your teeth
  • Brush right up to the gums and your tongue too for fresher breath
  • Visit your dentist regularly.
  • Brushing your tongue will help combat bad breath!

Sometimes our dentist may refer us to an Orthodontist about having braces to straighten our teeth, this can sometimes seem a little daunting however 1000's of children and young people have braces. For more information, see NHS - Braces and Orthodontics.

Useful Links:

British Dental Association

NHS - Find a dentist

NHS healthier families - Sugar calculator

NHS healthier families - Reducing sugar

Save Kids From Sugar

If we take in more calories than we need and don’t exercise then we can put on weight and generally feel unhealthy.

But there’s more to it than that. Exercise can also:

  • Help you sleep better
  • Help you to concentrate
  • Give you more energy
  • Make you mentally and physically stronger
  • Reduce stress levels

Generally you need to have at least 60 minutes of exercise per day but there are lots of ways to do this. You could:

  • Walk all or some of the way to school rather than taking the bus
  • Join a dance class
  • Get on your bike
  • Play football in the park.

Or why not visit BBC - Get Inspired's comprehensive A-Z guide to sport and activities. They have more than 70 activities that could inspire you to take up a new hobby or interest.

You can also find information at Cheshire Change Hub - Exercise safely.

Find out what's on at your local Brio Leisure Centre.

The internet is a great way to be able to stay in touch with your friends through social networking and chatrooms. But to keep the internet fun and accessible, you also need to keep yourself safe online.

Top tips for keeping your stuff online secure:

  • Set strong passwords and use a different one for each site
  • Check URLs! The URL is the website address – check it’s the one you think it’s going to be before you enter
  • Don’t click on links from people you don’t know – they may contain viruses
  • Always use antivirus software
  • Treat your password like your toothbrush and don’t share it with anyone!

For more information go to CEOP Education and click on the link for your age group. There are some great videos and articles about all sorts of topics relating to internet safety, including gaming, online bullying and posting pictures and videos safely.

Kayleigh’s Love Story is a film about aspects of the last 13 days of the life of 15-year-old Kayleigh Haywood. Please be advised that some viewers may find some scenes upsetting.