Sleep & Mental Health

Introduction

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

Canadian 24 hour movement guidelines fro children and youth.png

https://www.participaction.com/en-ca/thought-leadership/benefits-and-guidelines/5-17
 

 

Resources

  1. Are canadian kids too tired to move.png
    Sweat, step, sit and sleep. Children with higher physical activity levels get better sleep:
    http://www.participACTIONreportcard.com
     
  2. Healthy sleep hygiene in kids.png
    General Tips for having healthy sleep hygiene:
    https://www.participaction.com/sites/default/files/downloads/Sleep%20Hygiene%20PosterENG_RGB.pdf
     
  3. Build your best day.png
    Build Your Best Day:
    https://www.participaction.com/en-ca/thought-leadership/benefits-and-guidelines/5-17