How much sleep do we need?
The 24-Hour Movement Guidelines
In 2016, the world’s first 24-Hour Movement Guidelines were developed, a set of evidence based guidelines integrating physical activity, sedentary behaviour and sleep. It provides guidance on how much people need to move, sleep and sit each day and the interrelationship between the three.
Although young children can be busy that doesn’t necessarily mean they are being active. Many children and young adults are not getting enough physical activity, and spending too much time on screens, which has a greater impact on those under five years of age.
Proportions of youth reporting sleep durations that were less than these recommendations increased with increasing grade level, a pattern that was consistent between the two genders. (HBHS, 2014)
Ages 13-18
Ages 18-64
Ages 65+
Guidelines
Ages 0-4
- Ages 0-3 months, 14 to 17 hours of good quality sleep including naps
- Ages 4-11 months, 12 to 16 hours of good-quality sleep, including naps
- Toddlers Ages 1-2 years, 11 to 14 hours of good-quality sleep, including naps, with consistent bedtimes and wake-up times
- Preschoolers Ages 3-4 years,10 to 13 hours of good-quality sleep, which may include a nap, with consistent bedtimes and wake-up times (CPS, 2017)
Ages 5-17
- Ages 5-13 years, Uninterrupted 9 to 11 hours
of sleep per night - Ages 14-17, 8 to 10
hours per night - With consistent
bed and wake-up times
Ages 18-64
- Ages 18-64, 7-9 Hours of sleep/night
- 1 in 4 adults aged 18-34 and
- 1 in 3 adults aged 35-64 are not getting enough sleep
Ages 64+
- 7-8 Hours of sleep/night
- 1 in 4 adults aged 65-79 are not getting enough sleep
Practice good sleep hygiene
- Everyone is different. Some sleep a lot and others much less
- Avoid alcohol, caffeine, and nicotine before bed
- Maintain a regular bedtime / waketime
- Practice relaxation and mindfulness-based stress reduction techniques
- Reduce noise in the sleeping environment
- Exercise regularly
- Review medications with a physician / pharmacist regularly
Play your way, every day
No matter where you are, what season it is, or how old you are, there are always ways to stay active through play in your community. A healthier lifestyle doesn’t have to start at the gym. Find an activity that you love and get out there and do it!
sleeping
Length of sleep is important for brain development and learning.
Light from screens can affect one’s sleep.
Good sleep habits help with emotions and behaviour.
Outdoor play every day helps your child sleep.
