Sleep

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Public Advisory: Effective Thursday, January 14, 2021at 12:01 a.m., the government is issuing a stay-at-home order requiring everyone to remain at home with exceptions for essential purposes, such as going to the grocery store or pharmacy, accessing health care services, for exercise or for essential work. A State of Emergency has been declared in Ontario. Provincial Shutdown measures remain in effect with further restrictions added. Read more here.

Sleep

Getting enough sleep is not a luxury, it is something everyone needs for good health. Not getting enough sleep is linked with many chronic diseases and conditions, such as diabetes, heart disease, obesity, injuries (such as motor vehicle accidents) and depression.

Recommended Hours of Sleep by Age

Age	Hours of Sleep per Night
Infants (0 - 3 months)	14 to 17 hours of good-quality sleep, including naps
Infants (4 – 11 months)	12 to 16 hours of good-quality sleep, including naps
Toddlers (1 – 2 years)	11 to 14 hours of good-quality sleep, including naps
Preschoolers (3 – 4 years)	10 to 14 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times
School-aged (5 – 13 years)	9-11 hours per night with consistent bed and wake-up times
Adolescents (14-17 years)	8-10 hours per night with consistent bed and wake-up times
Adults (18 – 64 years)	7-9 hours per night
Older Adults (65+ years)	7-8 hours per night

*Hours of Sleep are based on recommendations from the 24-Hour Movement Guidelines for the Early Years and Children and Youth. Adult and Older Adult hours of sleep are based on recommendations from the National Foundation of Sleep

General Tips for Having Healthy Sleep Hygiene

Go to bed and wake up at the same time every day (even on weekends)
Incorporate exercise into your daily routine
Avoid caffeine consumption starting in the late afternoon
Expose yourself to bright light in the morning
Make sure your bedroom is conducive to sleep – it should be dark, quiet, comfortable, and cool
Sleep on a comfortable mattress and pillow
Don’t go to bed feeling hungry, but also don’t eat a heavy meal right before bed
Develop a relaxing routine before bedtime (i.e bathing, music, reading)
Reserve your bedroom for sleeping only – keep cell phones, computers, televisions and video games out of your bedroom