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School of Sports & Health (education only)

Sleep & Recovery Basics

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Education only, not medical advice. If you often can't sleep, snore loudly, stop breathing or gasp during sleep, feel very sleepy in the daytime, or have pain that doesn't go away, talk to a doctor or qualified health professional. Never drive or operate machinery when you are drowsy.

What you'll be able to do
  • Know how much sleep health guidelines recommend for your age (Canada's guidelines are the example).
  • Understand how common short sleep and sleep problems are, using Canadian survey data as the example.
  • Set up a sleep routine and bedroom that help you sleep.
  • Use caffeine, alcohol and screens wisely around bedtime.
  • Plan rest and recovery days around exercise.
  • Recognize warning signs, such as sleep apnea, that need a doctor.
Words in this course 24
Blood pressureCanada's Food GuideConcussionData analyticsDemerit pointsEnergyHTMLHTTPSLEDLetMindfulnessPDFProjectProject (Claude)Recovery systemRestRest daysSleep apneaState machineTable (spreadsheet)TakeWeightWord stressWork
Open the Vocabulary Hall
01

How much sleep do you need?

In simple words

Sleep is like charging a phone. If you unplug it too early, the battery runs out during the day. Kids need a longer charge than grown-ups.

Key facts

Based on: Canadian 24-Hour Movement Guidelines, CSEP (Canada's guidelines; other countries' health agencies publish similar advice).

AgeRecommended sleep
Children 5 to 139 to 11 hours of uninterrupted sleep per night
Youth 14 to 178 to 10 hours per night
Adults 18 to 647 to 9 hours of good-quality sleep, with consistent bed and wake-up times
Adults 65+7 to 8 hours of good-quality sleep
  • The guidelines treat sleep as part of a healthy 24 hours, together with moving more and sitting less.
Step by step
  1. Find your age group in the table (children 5 to 13, youth 14 to 17, adults 18 to 64, adults 65+).
  2. Write your recommended hours.
  3. For the next 7 days, each morning write what time you went to bed and what time you woke up.
  4. Rate how rested you feel from 1 to 10.
  5. At the end of the week, work out your average hours of sleep.
  6. Compare your average with the guideline for your age.
  7. Check: you have 7 rows in your log and one sentence saying whether you are above, within or below the recommended hours.
Watch on YouTube
The benefits of a good night's sleepTED-Ed · YouTube · youtube.com
What lack of sleep does to the teenage brainTED-Ed · YouTube · youtube.com

Videos by other creators on YouTube, for reference. They are not made by or affiliated with The Future Market.

LESSON 01How much sleep do you need?
LESSON 01 / ANIMATED LESSON / AI VOICE00:00 / 01:00
Read the video script
[Host] "How much sleep do you really need? Canada's guidelines have a clear answer."
[Text on screen: Adults 7 to 9 hours] "Adults eighteen to sixty-four: seven to nine hours of good-quality sleep."
[Text on screen: 65+: 7 to 8 hours] "Sixty-five and up: seven to eight."
[Text on screen: Kids 9 to 11, Teens 8 to 10] "Kids five to thirteen: nine to eleven hours. Teens: eight to ten."
[Host] "And the guidelines add one more thing: keep consistent bed and wake-up times."
Try it now

For the next 7 days, write down when you go to bed, when you wake up, and how rested you feel (1 to 10). Compare your average with the guideline for your age.

ClaudeStuck? Copy a ready-made prompt for Claude

Copy this, open Claude, paste it, and Claude will walk you through the lesson step by step.

For a grown-up: Claude is for adults (18+). Copy this, paste it into Claude, and use the answer to explain the lesson to your child.

I'm learning "Sleep & Recovery Basics" on The Future Market. Lesson 1: "How much sleep do you need?".

What the lesson teaches:
- Age - Recommended sleep
- Children 5 to 13 - 9 to 11 hours of uninterrupted sleep per night
- Youth 14 to 17 - 8 to 10 hours per night
- Adults 18 to 64 - 7 to 9 hours of good-quality sleep, with consistent bed and wake-up times
- Adults 65+ - 7 to 8 hours of good-quality sleep
- The guidelines treat sleep as part of a healthy 24 hours, together with moving more and sitting less.

The exercise I'm working on:
For the next 7 days, write down when you go to bed, when you wake up, and how rested you feel (1 to 10). Compare your average with the guideline for your age.

I'm stuck. Please:
1. Explain the main idea in plain, simple words with one everyday example.
2. Walk me through the exercise one small step at a time. Ask me what I've done so far before giving the next step.
3. Don't just give me the final answer. Help me do it myself, and check my work when I share it.
4. This is for learning only. Remind me to check with a licensed professional before I make a real decision about my own money, health or legal situation.
I'm a parent helping my child (about 8 years old) with a lesson called "How much sleep do you need?" from the course "Sleep & Recovery Basics".

Here's what the lesson says:
Sleep is like charging a phone. If you unplug it too early, the battery runs out during the day. Kids need a longer charge than grown-ups.

The activity:
For the next 7 days, write down when you go to bed, when you wake up, and how rested you feel (1 to 10). Compare your average with the guideline for your age.

Please explain this so an 8-year-old understands: short sentences, a fun everyday example, and no hard words.
Then give me 3 simple questions I can ask my child to check they understood, and a way to do the activity together, one tiny step at a time.
Keep it general and educational. This is not advice for a real situation.
Open Claude
Sources
My notes
02

How well are people sleeping? (Canadian data)

This lesson is part of full access: every course and every level for one payment.

03

Build a better sleep routine

This lesson is part of full access: every course and every level for one payment.

04

Caffeine, alcohol, food and naps

This lesson is part of full access: every course and every level for one payment.

05

Recovery after exercise

This lesson is part of full access: every course and every level for one payment.

06

When to see a doctor (sleep apnea and more)

This lesson is part of full access: every course and every level for one payment.

++

Final project

This lesson is part of full access: every course and every level for one payment.

??

Quiz

  1. How much sleep do health guidelines (for example Canada's) recommend for adults 18 to 64?

  2. How much for adults 65 and older?

  3. How much for children aged 5 to 13?

  4. Is trouble falling or staying asleep common among adults?

  5. How long before bed does the CDC suggest turning off electronic devices?

  6. What is a commonly cited maximum daily caffeine for healthy adults?

  7. Name the four pillars of recovery in this course.

  8. Name two warning signs of sleep apnea.

  9. What is the most common treatment for sleep apnea?

EX

Final exam

This lesson is part of full access: every course and every level for one payment.

CE

Certificate

This lesson is part of full access: every course and every level for one payment.