Sleep & Mental Health


Children and youth need a combination of high levels of physical activity, low levels of sedentary behaviour, and sufficient uninterrupted sleep each day to be healthy. 

Sleep is a restorative activity that is important for:

  • Brain development
  • Physical growth
  • Behaviour
  • Moods
  • Emotions
  • Memory
  • Success at school
  • Well-being of parents and family

Sleep Recommendations

School-aged children need different amounts of sleep depending on their age:
Preschooler (3-4 years): 10-13 hours through the night
School-aged (5–13 years): 9–11 hours through the night
Adolescents (14–17 years): 8–10 hours through the night
Adults: 7-9 hours through the night

Mental Health

What's so bad about feeling good?

There is a link between physical activity and mental wellbeing or just feeling good.  These effects include:

  • Stress relief
  • Improved mood
  • Increased self-esteem
  • Improved sleep quality

Sit less and move more: Canadian 24-Hour Movement Guidelines for Children and Youth

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    Sweat, step, sit and sleep. Children with higher physical activity levels get better sleep:
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    General Tips for having healthy sleep hygiene:
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    Build Your Best Day: