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Sleep: The early Years

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. 
Picture

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.

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  • Home
  • About KSDPP
    • About CAB
    • Upcoming Events
    • Photo Gallery
    • Meet the Team
    • Funding
    • Donations
    • Job Opportunities
    • Website Translation
    • Contact Us
  • Community
    • Programs >
      • Project Playground
      • Brown Bag Lunch
      • Men's Get Fit
      • Racers For Health
      • Family and Friends Skating
    • Policies
  • Healthy Lifestyles
    • Diabetes Information
    • Healthy Eating >
      • The Early Years
      • Children
      • Youth
      • Adults
      • Older Adults
      • Recipes and Resources
    • Movement >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older adults
      • Families
      • Resources
    • Sleep >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Families
      • Resources
    • Sedentary Behaviour >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Tips
  • Research & Training
    • Overview
    • KSDPP Code Of Research Ethics
    • KSDPP Annual Research Report
    • Community Mobilization Training
    • Quebec NEIHR
    • Quebec Indigenous Mentorship Network Program (QIMP)
    • Indigenous Youth Mentorship Program (IYMP)
    • Skátne Ionkwaweientehtaonhátie (for youth under 35)
    • Awards
    • Publications
    • Posters
    • KSDPP Webinars