The Nine Hour Rule

Sleep and rest is just as important as being physically active. Sleep gives kids’ brains energy. Also, during sleep children’s grow and recover from the day’s activities.

It is important that everyone, especially kids, get enough sleep. Lack of sleep can lead to serious medical conditions.

When kids don’t get enough sleep…

Lack of sleep can make kids moody and cause them to perform poorly in school.

If kids do not get enough sleep, they might fall asleep in class or fall behind on their homework.

Not getting enough sleep means kids will have lesser energy for physical activities,.

When kids are tired and/or are low in energy, they are more likely to choose unhealthy foods.

Helping your child get his 9 hours of sleep

The key to helping your child get 9 hours of sleep each night is to build a routine. Work together to follow that routine. Then, ask your child to compare how he or she feels when he/she gets enough rest and when he/she doesn’t.

  • To help your child get used to earlier bedtimes and more rest, add 15 minutes of sleep every night until he/she gets at least 9 hours.
  • Do calm and quiet activities before bedtime. Avoid TV, video games, and phones during the hour before bedtime. Finish homework early, and do not eat, drink, or exercise with a few hours before bedtime.
  • Plan naps correctly. Perfectly timed naps can help raise your child’s energy level during the day. Naps that are too long or too close to your child’s bedtime can interrupt his or her regular sleep.
  • Design your child’s bedroom in such a way that it is the perfect place to sleep, relax, and get some rest. Make sure it is quiet, dark, and cool. Install eyeshades or blackout curtains if you need to. Let your child wake up to the bright morning light.



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