Recommended is 260mm, or 10". As you said, normal joist height is 100mm or 4", so the recommended method to lay insulation rolls is 100mm between the joists, and then 160mm, or 6" across the joists. This layering at 90 degrees also ensures that there is no cold bridging at the joists.
The only problem with this is if you wish to create a storage space in the attic. You then either have to extend the joists and floor it, or you can use pre-insulated plywood sheets, such as those available from Aeroboard.
There should be a lot of old threads about this - search for attic insulation or attic flooring.
Regards,
Buddyboy