Sleep

Getting enough sleep is a vital part of a healthy lifestyle. 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. So, if your child still naps, you will need to consider that 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
• Seniors (65 + years): 7 to 8 hours

Getting the right amount of sleep can be challenging. The Canadian Society for Exercise Physiology 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; may prevent you from getting to or staying asleep.

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 to sleep habits and the other resources for more information.

Services related to this information:

• 811 HealthLine (Newfoundland & Labrador) – Call 811 or 1-888-709-2929 / TTY 1-888-709-3555