Sleep is important for everyone no matter how old you are! Learning about sleep and why it's important helps shape sleep habits for life. Sleep isn’t just important for learning, but it also plays a big role in keeping our bodies and minds healthy.
Healthy sleep habits include:
- having a regular bedtime;
- following a bedtime routine;
- and keeping screens out of the bedrooms.
As a parent or caregiver, you have a big role in helping children and teens develop healthy sleep habits. When children and teens get enough sleep, they are more ready to learn, play, and manage their emotions both at home and at school.
How much sleep does my child need?
The first step to creating healthy sleep habits is to know how many hours of sleep your child or teen needs. According to the Canadian 24-Hour Movement Guidelines:
- Children aged 3-4 years need 10-13 hours every day.
- Children aged 5-13 years need 9-11 hours every day.
- Youth aged 14-17 years need 8-10 hours every day.
What are the benefits of sleep?
While getting enough sleep is important, the quality of sleep also matters. This is important for the overall health of children and teens, benefiting their physical, mental, and social well-being. Getting enough sleep will also help improve school performance.
What we do during the day matters too. It's important to be active and limit the time we spend sitting and using screens. Screens are a big part of our lives, but we can choose how much we use them. Making small changes to your child’s screen time every day can make a big difference. Learn more about reducing screen time from these resources.
Children model what they see. That's why it's important for adults to get 7-9 hours of sleep they need each night. When families have healthy sleep hygiene habits and a good bedtime routine, it can help children and youth get a better night’s sleep. Take a look at the Getting a Good Night’s Sleep Checklist to learn more.
Where can I get more information?
If you are looking for more information on sleep visit the Healthy Schools Sleep page.
Sleep isn’t the only healthy habit we can improve before the start of the school year. Visit the Ready for School page to learn more.
Sleep Resources
This resource provides sleep tips and a bedtime routine chart that families can use to help create a positive bedtime routine.
Download this resource in English, French, or Arabic.
These resources provide tips on how children and teens can reduce screen time and improve their sleep.
These resources provide tips to help get your family and their sleep space ready for a full night’s sleep.