Sleep is a restorative activity.2 Sleep improves attention, behaviour, memory, and overall mental and physical health. Not getting enough sleep increases the risk for injury, hypertension, obesity and depression.
Recommended Hours of Sleep By Age
Age
Hours of Sleep per Night
Infants (0-3 months)
14-17 hours of good-quality sleep, including naps
Infants (4-11 months)
12-16 hours of good-quality sleep, including naps
Toddlers (1-2 years)
11-14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times
Preschoolers (3-4 years)
10-13 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
Note: Ages and 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.
Download (PDF) Image source: Public Health Agency of Canada
Canadian 24-Hour Movement Guidelines
The Canadian 24-Hour Movement Guidelines for Children and Youth (5-17 years) recommend that children and youth should achieve high levels of physical activity, low levels of sedentary behavior, and sufficient sleep each day.4 Getting more active during the day can help can help children sleep better at night.
