Main Page Content

Do you know how much sleep you need to be as healthy as possible? The amount of sleep (or sleep quantity) needed is different for each age group. Current guidelines recommend:

Age Group

Hours of Sleep

Infants (0-3 months old)

14-17 hours

Infants (4-11 months old)

12-16 hours

Toddlers (1-2 years old)

11-14 hours

Preschoolers (3-4 years old)

10-13 hours

Children (5-13 years old)

9-11 hours

Children (14-17 years old)

 8-10 hours

Adults (18-64 years old)

7-9 hours

Adults (65 years and older)

7-8 hours

Let’s not forget about sleep QUALITY.

We know how many hours of sleep we need. But, did you know that:

  • 1 in 3 children and 1 in 2 adults have trouble going to sleep or staying asleep?
  • 1 in 5 children and 1 in 3 adults have difficulty staying awake during waking hours?
  • 1 in 10 children and 1 in 5 adults do not find their sleep refreshing?

This is why the quality of our sleep is just as important as the amount of sleep we should get. To get quality sleep, try to:

  • Avoid caffeine or alcohol close to bedtime: These substances can make it harder for you to fall asleep, and can cause jerky arms and legs.
  • Avoid vigorous physical activity before bed: Limiting physical activity close to bedtime is a good idea, if it makes it harder for you to fall and stay asleep.
  • Avoid or reduce naps: Taking naps can sometimes make it harder to fall asleep at night. Try to reduce the number of naps or time spent napping to see if this improves your bedtime routine.
  • Make your bedroom comfortable: Ensure you have a comfortable mattress and pillow to support your neck and back. The temperature of your room can also help you to get a good night’s sleep- slightly cool is best.

Related Content: 

Last modified: 
Sunday, April 26, 2020 - 3:32pm