Kōkiri Learn

Background reading · Health and Physical Education

Sleep, screens and movement: what the evidence says

NZ guidelines for young people, and how to use them without comparing yourself to anyone.

New Zealand's Ministry of Health has guidelines for children and young people aged 5 to 17 called 'Sit less, move more, sleep well'.

The guidelines

  • Sleep: 9 to 11 hours of uninterrupted sleep a night for 5–13-year-olds, with regular bed and wake times.
  • Movement: at least an hour a day of activity that makes you breathe harder, including some vigorous activity and activities that build strength.
  • Screens: less than two hours a day of recreational screen time (not counting schoolwork).

    • Why sleep matters

    Sleep is when your body grows and repairs and your brain sorts what you learned. Puberty changes your body clock, which is why many teenagers feel awake later at night.

    Using guidelines well

    Guidelines describe what helps most people. Your goal is to improve on your own starting point, not to match anyone else. Small changes that you can keep going beat big changes that last a week.

    Sources and further reading

    Written for Kōkiri Learn students in our own words. Check facts against the sources.

    Used in: Te Whare Tapa Whā: Building Wellbeing, Hauora in Action