Sleep and Movement Guidelines

Sleep is important for your mental and physical health. At Huron Perth Public Health, we can provide resources and tips to help you get enough sleep.

How much sleep do I need?

Review the Canadian 24-Hour Movement Guidelines to find out how much sleep is recommended at every age.

Sleeping tips

If you are struggling to fall asleep or waking up throughout the night, you should talk with your healthcare provider. Here are a few tips to help you get a good night's sleep:

  • Set a regular sleep schedule
  • Create a relaxing bedtime routine
  • Avoid screens at least one hour before bedtime
  • Make the bedroom quiet
  • Get natural light in the morning
  • Limit napping during the day
  • Keep an active lifestyle
  • Avoid caffeine and alcohol close to bedtime
  • Keep a sleep diary

Also check out these strategies for night shift workers.

Benefits of sleep

Sleep is an important part of your daily activities. We need good quality sleep in order to:

  • Restore and rejuvenate our body
  • Grow muscles and repair tissues
  • Improve memory
  • Improve learning
  • Make hormones which we need to perform various body functions