Keeping Well in Your Body
At Ralph Sadleir, we understand that physical health and psychological safety are inextricably linked. We encourage our students to demonstrate determination in building healthy habits, from regular exercise to restorative sleep, which are essential for academic success. Through a culture of respect for our bodies and kindness in how we view ourselves, we help students develop the resilience to manage physical challenges. By providing these resources, we are preparing our ‘Citizens of Tomorrow’ to lead healthy, active lives with the confidence to make positive choices for their wellbeing.
Sleep
For 9–13-year-olds, sleep is the ultimate “brain-recharge” station. During these years, the body undergoes a massive pubertal growth spurt; sleep is when the pituitary gland releases the growth hormones necessary for physical development.
Beyond height, sleep is a mental filter. It consolidates memories, helping kids actually retain what they learned in school. Without it, emotional regulation takes a hit—leading to irritability and stress. Physically, it bolsters the immune system and regulates appetite, preventing long-term health issues. In short, sleep isn’t just rest; it’s the biological foundation for a healthy, focused, and happy transition into the teenage years
The Sleep Charity
A national, award-winning charity empowering the nation to sleep better. We are one of the leading, independent expert voices on sleep issues in the UK and we are here to help everyone get a better night’s sleep. Whether it’s advice, education or support for children, teenagers, adults, workplaces or professionals, we are on hand with expert knowledge, resources and accredited training.
The Teen Sleep Hub
The one stop shop for all you need to know about sleep. If you’re looking for advice on how to sleep better, would like tips on tweaking your routine or help to understand the science behind your sleep patterns, you’ll find it all here.
Young Minds – Sleep Problems
It’s normal to have trouble sleeping sometimes. But if you’re having lots of sleepless nights and it’s starting to affect your daily life, you might need to think about changing your habits or getting support. We have advice that can help.
Mind – Understanding Sleep and Your Mental Health
A guide for young people on sleep and mental health, what causes poor sleep and how it might affect you.
Eating Disorders
As children navigate the transition from childhood to adolescence (ages 9–13), their bodies undergo significant changes. This is also a time when they become more aware of social pressures and media messages.
While many young people experience occasional worries about their appearance, an eating disorder is a complex mental health condition that requires professional support. Early intervention is the most effective way to ensure a full recovery,
Beat Eating Disorders (Youth & Parent Support)
The UK’s eating disorder charity. Founded in 1989 as the Eating Disorders Association, our mission is to end the pain and suffering caused by eating disorders.
Young Minds: Supporting a Young Person with Eating Problems
If you are concerned about your child’s behaviour around food, or they have been diagnosed with an eating disorder, you are not alone. On this page, you can find information about eating disorders, and advice about getting the right help for your child.
Sport and Exercise
For 9–13-year-olds, exercise is a “power-up” for both body and mind. Physically, it builds strong bones and muscles during a critical growth spurt, setting the foundation for lifelong health.
Beyond the physical, movement is a major mood-booster. It releases endorphins—the brain’s natural feel-good chemicals—which help navigate the emotional “rollercoaster” of puberty. Staying active improves focus in the classroom and reduces stress levels. Furthermore, team sports or group activities teach essential social skills like cooperation and resilience. In short, exercise isn’t just about fitness; it’s about building a happier, more confident version of yourself.
A free, fun, and friendly weekly 2k event for juniors (4 to 14 year olds). Nearby Saturday parkrun events can be found here.
