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

 

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

Are Canadian Adults getting enough sleep?

 
Sleep Hygiene Poster

Healthy Sleep Hygiene in Kids Poster

Sleep

64% of adults in Grey Bruce are getting enough sleep, as are 60% of children and youth in Grey Bruce.

 

Read the full Sleep, Screen Use, Sun Safety: CCHS 2015-16 Grey Bruce Part 2 report here

 

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