Getting enough sleep is a vital part of a healthy 24 -hour day!
Sleep is essential to the growth and development of children and teens.
At any age, the amount and type of sleep we get affects our physical and mental health. As we get older, the amount of sleep we need will decrease.
Recommended Hours of Sleep by Age Group
Remember that hours of sleep reflect total sleep hours in 24 hours. For young children who still nap, you need to include this when you add up their typical sleep hours.
|Infants (0-3 months)||14 to 17 hours, including naps|
|Infants (4-11 months)||12 to 16 hours, including naps|
|Toddlers (1 to 2 years)||11 to 14 hours, including naps|
|Preschoolers (3 to 4 years)||10 to 13 hours, including naps|
|Children (5 to 13 years)||9 to 11 hours|
|Teenagers (14 to 17 years)||8 to 10 hours|
|Adults (18 to 64 years)||7 to 9 hours|
|Older Adults (65 + years)||7 to 8 hours|
Getting a Good Night’s Sleep
Getting the right amount of sleep can be challenging. The Canadian 24-hour Movement Guidelines recommends getting good sleep by:
- Setting a bedtime and a waking time. Try to go to bed at the same time each night and rise at the same time each morning.
- Sleeping in a quiet, dark, relaxing room that is not too hot or too cold.
- Making your bed cozy with pillows and blankets. For information on infant and children’s beds, see Safe Sleep.
- Using your bed only for sleeping (not for other activities, such as reading, watching TV, or listening to music).
- Keeping TVs, computers, and other “gadgets” out of the bedroom.
- Avoiding a big meal or snack before bed.
We spend 30-35 percent of our life sleeping. Proper sleep is good for health and may help prevent diabetes, high blood pressure and other health issues. Everyone has experienced fatigue, a bad mood, or lack of focus that often follows a night of poor sleep. In fact, the amount of sleep we get affects our ability to function in our day-to-day lives. Check out the links for more information.
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