Good sleep habits improve children's moods, attention, learning, motivation, and memory. ​It is also important to develop children's mental and motor skills. Lack of sleep among children and adolescents can trigger negative health consequences. For example, it increases the risk of having type 2 diabetes, anxiety, depression, and problems with the immune system. 

​​​Canadian Daily Sleep Guidelines: The Early Years​
A healthy 24 hours includes physical activity, sedentary behaviour, healthy eating, and sleep:


Sleep Well

• Under 3 months old: 14-17 hours of quality sleep
• 4-11 months: 12-16 hours of quality sleep
• 1-2 years old: 11-14 hours of quality sleep
• 3-4 years old: 10-13 hours of quality sleep

NOTE: these times include naps. Toddlers may have 2 naps each day. 

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TIPS FOR FAMILIES WITH YOUNG CHILDREN:

• Help your child get a bedtime routine. The routine can include having a bath, putting on pajamas, brushing teeth, reading a book signing a lullaby, etc.
• Avoid putting your child to bed when he/she is already asleep. Going to bed while they are sleepy or still awake helps them to learn how to fall asleep on their own.
• Have a regular bedtime and wake up time. Try to not change it too much on the weekends.
• Have a quiet, dark, and cool bedroom for your child.
• Have your child get daylight exposure by going outside. It can help to create a good sleep routine.
• Avoid large meals or sugary treats before bedtime.
• Help your child get daily physical activity. Physical activity in the daytime promotes good sleep. For more information, see our movement section.
• Turn off the screens at least 30 minutes before bedtime.