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

*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

Helpful Resources

The Canadian Sleep Society

Are Canadian Kids Too Tired to Move?

Are Canadian Adults Getting Enough Sleep

Canadian 24-Hour Movement Guidelines for the Early Years and Children and Youth

Infographics