Sleep | Children and Youth

Sleep is important for your child’s health. Good quality sleep supports growth and development, physical health, and mental well-being.

A good night's sleep can:

Children 3-4 years old need 10 to 13 hours of good quality sleep per day, including naps.
Children 5-13 years old need nine to 11 hours of quality uninterrupted sleep each night.
Children 14-17 years old need eight to 10 hours per night.

The amount of sleep your child needs changes as they get older. Remember, each child is different.

Try to maintain a consistent bedtime and wake time, even on weekends.
Encourage regular physical activity and outdoor play.
Avoid TV, screens and stimulating activities for at least one to two hours before bed.
Create a relaxing and predictable bedtime routine (for example, bath/shower, brush and floss teeth, pajamas, story time/reading).
Ensure a quiet, dark sleep environment.
Avoid using bedtime as a punishment.

Bedwetting | Caring for Kids
Canadian 24-Hour Movement Guidelines for Children and Youth 5-17 Years | Canadian Society for Exercise Physiology
Sleep | Parenting in Ottawa
Sleep for Children and Youth | CHEO (Children's Hospital of Eastern Ontario)
Teens and Sleep | Caring for Kids
You, Your Child and SLEEP (video) | Huron Perth Public Health