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