Restful Sleep

Sleep is a normal active state of all living creatures in which the mind and body are less responsive. It is believed that sleep is a restorative process. “

(American Academy of Sleep Medicine)


Restful sleep is important to maintain good health: The body’s natural sleep and wake cycle is important to maintain well-being and proper daily functioning. Especially for children, who are growing and developing, proper sleep is crucial to their overall well-being.


What are the consequences of poor sleep?

Poor sleep can

  • affect our mood and behavior.
  • influence our ability to pay attention, learn, and be successful in school and at work.
  • make us feel pain more intense.
  • make us prone to accidents.
  • increase the risk of high blood pressure, diabetes, obesity, depression, heart attack, and stroke (American Academy of Sleep Medicine).

We know today that poor sleep in childhood and adolescence often continues into adulthood.


How much sleep do we need?

The Canadian Society for Exercise Physiology (CSEP) recommends the following hours of sleep for each  age group:

  • 0 – 3 months: 14 to 17 hours, including naps
  • 4 – 11 months of age: 12 to 16 hours, including naps
  • 1 – 2 years of age: 11 to 14 hours of sleep, including naps
  • 3 – 4 years of age: 10 to 13 hours, including naps
  • 5 – 13 years of age: 9 to 11 hours
  • 14 – 17 years of age: 8 to 10 hours per night

How can we improve our sleep?

To maintain good sleep patterns, it’s important to have a proper sleep hygiene. Please find resources on sleep hygiene here:

Further information on sleep and sleep hygiene

The following websites provide further information on sleep, sleep disorders and sleep hygiene.

Last Updated: March 7, 2021