From the Guidelines
Nine-year-old children should aim for 9-11 hours of sleep per day, as recommended by the Canadian 24-Hour Movement Guidelines for Children and Youth 1. This sleep duration is crucial for optimal development and functioning, as it supports memory consolidation, learning capacity, immune function, and emotional regulation.
Key Points to Consider
- The recommended sleep duration for children aged 5-13 years is 9-11 hours per day, according to the Canadian 24-Hour Movement Guidelines for Children and Youth 1.
- Adequate sleep helps children perform better academically, have fewer behavioral problems, and maintain healthier body weights.
- Signs of inadequate sleep in nine-year-old children include irritability, difficulty concentrating, falling asleep during the day, or struggling to wake up in the morning.
- To establish good sleep habits, it is essential to maintain a consistent bedtime routine, limit screen time before bed, ensure the sleeping environment is comfortable and quiet, and aim for the same sleep and wake times every day, including weekends.
Comparison with Other Guidelines
- Other studies suggest slightly different sleep duration recommendations, such as 8-10 hours per night 2, 9-12 hours per night 3, or 10-13 hours of quality sleep per day 4.
- However, the Canadian 24-Hour Movement Guidelines for Children and Youth 1 provide a more specific and evidence-based recommendation for children aged 5-13 years, making it the most relevant guideline for nine-year-old children.
From the Research
Sleep Duration Recommendations
- The National Sleep Foundation recommends that school-aged children, which includes 9-year-old children, should have a sleep duration of 9 to 11 hours 5.
- Another study suggests that children aged 6-12 years should have 9-12 hours of sleep per day 6.
Compliance with Sleep Guidelines
- A study found that 86.0% of U.S. children meet the sleep guideline, which is higher than the percentage of children who meet physical activity or screen time guidelines 6.
- Another study reported that 67% of 8/9-year-old children met the sleep guidelines 7.
Associations between Sleep and Other Factors
- A study found that not meeting the sleep guidelines was associated with lower scores in visual-auditory integration among children 7.
- Sleep disturbance and fatigue are common and distressing pediatric cancer-related outcomes, and sleep hygiene education and relaxation techniques are recommended to improve sleep in healthy children and adult cancer survivors 8.