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For those aged 18-64 set yourself up for 7 to 9 hours of good quality sleep on a regular basis, and 7 to 8 hours for those 65+ years. Consistent bed and wake up The Canadian Sleep Society is a national organization committed to improving sleep for all Canadians. Good sleep hygiene could lead to better sleep2,3: • Avoid alcohol, caffeine, and nicotine before bed. • Maintain a regular bedtime/waketime. More specifically, they strongly recommend getting 7–9 h (adults aged 18–64 years) or 7–8 h (adults 65 years or older) of good-quality sleep on a regular basis, Sleep the amount of time you need within the age-appropriate recommended sleep time. For example, school age children need 9 to 11 hours of sleep per night; How much sleep does my child need? ; Infants (4 to 12 months old), 12-16 hours ; Toddlers (1 to 2 years old), 11-14 hours ; Children (3 to 5 years old), 10-13 4.1.2 Sleep guidelines for children and youth from birth to 17 years of age, by age group, Canada, 2017 4.1.2 Sleep guidelines for children and youth from birth to 17 years of age, by age group, Canada, 2017