The Ultimate Sleep Guide for 8–9-year-olds
Do you want to know how much sleep your 8- or 9-year-old needs, how to help them fall asleep, or what is the perfect kid’s bed for this age group?
Then you’ve come to the right place! At age 8 or 9, your child might need less sleep than they used to as a toddler, but it’s still essential to make sure they’re getting enough shuteye so that they’re alert, energised and able to concentrate at school.
Read on for our ultimate sleep guide for 8- and 9-year-olds to discover exactly how to help your child maintain good sleep hygiene and get the best rest possible.
How Much Sleep Do 8–9-Year-Olds Need?
Between the ages of 6 and 12, the Sleep Foundation recommends that your child should get 9 – 12 hours of sleep a day.
The exact amount they need depends on the child and how much energy they use throughout the day. Some kids will function well on 9 hours, while others who are more active may need a full 12 to feel at their best.
Once you’ve worked out how much sleep your child needs, ensure their bedtime reflects this. If your child needs 10.5 hours of sleep and has to be up at 6:30 am for school, they need to be in bed and asleep by 8 pm.
Try to get your child to bed at the same time every night, even on non-school days, to keep their routine.
Best Beds for 8–9-year-olds
It can be difficult to choose the best kid’s bed for this age group. Do you go for a single bed that suits them now but which they might outgrow in a few years? Or, do you invest in a double or small double bed, which offers longevity into their teenage years?
If you decide to go for the former, we recommend considering a high sleeper loft bed that will create additional space in your child’s room (particularly if it’s a smaller space).
The Ava High Sleeper Bed is perfect for 8 and 9-year-olds, as it has a desk for crafting and homework, shelving for storing their books and toys, and a wardrobe for their clothes and school uniform.
Alternatively, you could choose a double or small double bed, such as our Lifetime Kids Beach House Double Bed. This bed is the perfect amount of themed fun for this age group, but you can easily transform it into a bed for teens as they get older by removing the roof.
Dietary Recommendations
Giving your child a healthy, balanced diet will help them feel better in all aspects of their life, including sleep. Avoid giving them caffeine or sugary foods, especially later in the day as bedtime approaches. You should also avoid large meals right before bed, as digestion can affect sleep quality. Offer your child a light bedtime snack, such as a banana, instead.
Screentime
Along with avoiding large meals and too much liquid right before bed, try to limit your child’s access to screens. This is because electronic devices with screens emit blue light, which can interfere with the circadian rhythm and disrupt sleep.
At 8 or 9 years old, your child might be more demanding of screentime in the evenings, but you should stay strong and remove any devices they are allowed for at least an hour before bed. If possible, keep screens out of their bedroom so they aren’t tempted.
Managing Bedtime Resistance
As well as wanting more time on their devices, children of this age might also protest their bedtime, especially if their friends are allowed to stay up later. Stay strong!
Allowing your child to choose their bed might help make them more excited to spend time in their room. In our experience, bunk beds are always a popular choice at this age – especially if there’s the promise of a sleepover with friends to look forward to at the weekend.
Top Tips to Improve 8–9-Year-Old’s Sleep
- Ensure your child gets fresh air and exercise early in the day, as this will help them feel tired at night. Be careful not to overdo it, as exhaustion can negatively impact sleep.
- Make sure your child has time to wind down before bed, especially if they’ve been doing after-school activities or homework in the evening.
- Establish a consistent bedtime routine, which might involve hygiene activities, such as a bath and brushing their teeth, as well as going to the toilet, so they’re less likely to need to go in the night.
- Remove any highly stimulating toys from your child’s room or anything they’ve been playing with that day, as this may tempt them into staying awake.
- Choose a high-quality kid’s mattress to make your child as comfortable as possible. Our DualDreams Kid’s Mattress is perfect for this age group and features a turnable design with a summer and winter side for the ultimate comfort in all seasons.
- Keep your child’s room at a suitable temperature for sleep – between 18 and 22°C is ideal.
- Install blackout blinds or curtains to keep the light out, especially during summer.
- Use a nightlight with a red bulb if your child is prone to waking up at night or is afraid of the dark.
- Limit noise in the rest of the house and use a white noise machine to block out external noise if necessary.
- If you are concerned that your child could be suffering from anxiety or a sleep disorder that is negatively affecting their sleep, seek medical advice from your doctor.
Make it a Good Night!
It’s time to put some of our sleep tips into practice and make bedtime better for you and your 8- or 9-year-old. If you have any questions about our kid’s beds or mattresses, don’t hesitate to pick up the phone and call +44 (0) 1305 231231 or email customerservice@cuckooland.com. We’re always happy to help!
