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Healthier Weights

Rethink your drink

Image of moon  Help your children get enough sleep

dad reading book to kid
  • Children aged 3-5 years need 10-12 hours of sleep per day
  • Children aged 5-10 years need 10-12 hours of sleep per day
  • Youth aged 11-17 years need 9-10 hours of sleep per day
  • Try to create a happy bedtime routine with your child (e.g. dad reading book)
  • It is important for a child’s bedroom to be an enjoyable place to spend time and not a place for discipline (e.g. try not to use bedtime as a punishment or threat)
  • Some foods or drinks may make it more difficult for your child to sleep, such as those high in sugar and caffeine
  • Try to give some notice of when bedtime is coming up; this will help your child to get ready for what is coming next
  • Try to use the time before bed to do a calming activity (e.g. bath, read a story).  Activities such as watching TV or video games are stimulating and might excite your child more.
  • Tucking your child into bed helps gives a sense of security

For more information call Durham Health Connection Line
905-666-6241 or 1-800-841-2729