Does sleeping on a mattress cause back pain because the mattress is too soft? How to fix it
Sleep plays a very important role in everyone's health, because sleep is when our bodies rest and relax after a long, hard day of work. However, many people often experience back pain from lying on a mattress. This not only makes us wake up uncomfortable, but also feel annoyed and tired. So, what are the causes and solutions for back pain from lying on a mattress? The answer will be in the article below, everyone please follow and refer!
04/07/2025
Is sleeping 4 hours a day okay? How to sleep less without feeling tired
Getting enough sleep is extremely beneficial for human brain health, but sleep duration and sleep quality requirements for each person are always different.
01/07/2025
Is sleeping on a mattress on the floor good? Is sleeping on a mattress without a bed frame good?
The sleeping space is very important as it affects the energy for a long day of work afterwards. Poor sleep or restless sleep can make people feel sluggish and sore. Therefore, creating a comfortable sleeping area is essential. So, is it good to sleep on a mattress on the floor? Are there any disadvantages to sleeping on a mattress without a bed frame? Let's find out in this article!
01/07/2025
How much sleep is enough? Sleep duration by age group
In the busy rhythm of life, many people forget the importance of sleep. Meanwhile, getting enough sleep is the key to maintaining health, mental well-being, and work performance. So, how much sleep is enough in a day? Let's find out more with Ru9 in the article below.
1. Benefits of getting enough sleep
Getting enough and timely sleep brings many practical benefits for both physical and mental health, specifically as follows:
Enhanced brain activity: Quality sleep helps remove toxins accumulated in the nervous system, thereby improving memory, increasing focus, and processing information more quickly. As a result, you can work more effectively and react more flexibly in daily life.
Supports the immune system: Sleeping on time helps immune cells—especially T lymphocytes—function better, increasing resistance and the ability to fight against disease-causing agents such as viruses and bacteria.
Protects liver function: The night is when the liver performs its most effective filtration and detoxification processes. Lack of sleep or irregular sleep can disrupt this cycle, making the liver more susceptible to damage and increasing toxin accumulation in the body.
Maintains cardiovascular health: Prolonged sleep deprivation increases stress hormones and inflammatory substances in the blood—factors that contribute to heart disease. Conversely, maintaining adequate sleep helps stabilize the cardiovascular system and reduces the risk of serious illnesses.
Slows down the aging process: During sleep, the skin has the opportunity to regenerate, shed dead cells, and produce new ones. Therefore, getting enough sleep not only helps the skin look healthy and smooth but also gives it a fresher, more youthful appearance.
2. How much sleep is enough?
Theoretically, "enough" sleep for adults ranges from 7–10 hours per night, equivalent to 5–7 sleep cycles (each cycle lasting about 90 minutes). However, in reality, not everyone can maintain this ideal sleep schedule daily. Busy work, academic pressure, late nights out, jet lag, excessively hot or cold weather... all can affect the body's biological rhythm.
So, in less than ideal conditions, how much sleep is enough to stay healthy and maintain daily vitality?
Each person's optimal sleep duration varies and is greatly influenced by genetic factors. More importantly, it's about the quality of sleep, not just the number of hours. And this quality depends on many factors such as living environment, diet, physical activity, pregnancy status, medication use, etc.
In summary, how much sleep is enough? There is no "standard" number that applies to the entire population; if you wake up feeling alert, refreshed, and full of energy, that is enough sleep.
Some people only need 5 hours of deep sleep to be fully alert, while others sleep 10 hours and still feel sluggish. To find your own sleep needs, you need to observe and record your bedtime – hours slept – and energy levels after waking up, then adjust accordingly.
Nevertheless, scientists have developed recommended sleep duration tables for each age group based on average population data.
For adults, the ideal sufficient sleep range is often suggested to be 6–8 hours per night; children and infants should sleep 9–17 hours per night.
Some studies show that groups sleeping within this range have an average lifespan 1–2 years longer than those who sleep less, and 2–6 years longer than those who sleep more than 10 hours per night (although this result still needs further verification). Sleeping too little easily makes you less alert, reduces concentration and reflexes; while sleeping too much increases the risk of type 2 diabetes, obesity, depression, and even leads to a tendency to withdraw from social activities.
The recommended sleep duration table is a useful reference point, helping to avoid subjective cases such as: not feeling tired but the body is actually depleted due to an underlying illness, or sleeping too little/too much for a long period leading to biological dysfunction. In other words, although there is no "absolute number," if your sleep duration deviates too far from the recommended level, it could be a sign that needs attention and a health check.
See more:
What if I only sleep 4 hours a day?
What if I sleep 7 hours a day? Is 7 hours of sleep enough?
How to wake up at 4 AM feeling refreshed and not tired
What are the most effective short sleep methods today?
Guide to how to sleep 8 hours in 30 minutes for busy people
3. How many hours should one sleep per day according to age?
How many hours of sleep are enough in a day? There is no absolute number for everyone; in fact, sleep needs also gradually decrease with age and throughout different life stages. Studies have provided recommended sleep durations for each age group, as shown in the table below.
How much sleep is enough by age
Age
Ideal sleep duration per day
Infants (0 to 3 months)
14 - 17 hours
Babies 4 to 12 months
12 - 15 hours
Children 1 to 2 years old
11 - 14 hours
Children 3 to 5 years old
10 - 13 hours
Children 6 to 12 years old
9 - 12 hours
Adolescents 13 to 18 years old
8 - 10 hours
Adults 18 years and older
at least 7 hours
Seniors 65 years and older
at least 6 hours
Note: This sleep duration is considered sufficient for each age group, provided that the quality of sleep is good, deep, and restful. Therefore, there may be cases where you sleep for enough hours but still feel tired and sluggish, which is a sign that your sleep quality is not guaranteed.
In addition to age and sleep quality, ideal sleep duration also depends on many other factors such as the sleep environment, psychological stress, pregnancy, use of sleep medication, or prior sleep deprivation.
4. What time should one sleep for good health?
Many people tend to stay up late for work, entertainment, or social media. However, maintaining this habit long-term can seriously affect health, weaken the immune system, and increase the risk of chronic diseases.
According to the recommendations of the British Sleep Society, the human body should ideally enter a state of rest after 10 PM. This is when the amount of stress hormone cortisol begins to decrease, body temperature slightly drops, and the brain starts secreting melatonin – a hormone that helps the body enter a deeper and more natural sleep.
Therefore, the window from 10 PM to 11 PM is considered the "golden time" to go to sleep. When you sleep during this time, your body has the opportunity to regenerate energy, restore the function of internal organs, and ensure a clear mind the next day.
Sleeping on time is not just a good habit but also a secret to maintaining overall physical and mental health in today's busy life.
You might also be interested in:
What if I don't nap? The harms of not napping
What to do if I close my eyes but can't fall asleep?
Is it normal to have many random dreams when sleeping?
What to do if a child has a fever while sleeping?
5. How to get enough sleep and sleep on time
Although many people know that around 10 PM is an ideal time to go to bed and that they should sleep 7 to 9 hours each night, it's not always easy to apply in practice. Factors such as stress, unhealthy lifestyle habits, or difficulty falling asleep make it hard for many to maintain a scientific sleep schedule.
Here are some suggestions to help you easily establish and maintain the habit of sleeping on time and getting enough sleep:
Eat a reasonable dinner: Avoid eating too late or consuming heavy, greasy foods as they can cause bloating, indigestion, and affect sleep quality. Choose light meals if you need to eat close to bedtime.
Avoid stimulant drinks: Caffeine in coffee, tea, or energy drinks can keep you awake and make it difficult to fall asleep. It's best to limit these types of beverages after 3-4 PM.
Relax your mind before sleep: Gentle activities like reading, listening to soothing music, meditating, or deep breathing will help relieve pressure and bring your mind into a relaxed state, ready for sleep.
Optimize your sleep environment: Keep your bedroom tidy, cool, and quiet. Avoid bright lights by using thick curtains or turning off unnecessary lights. You can also use natural essential oils like lavender or peppermint to create a pleasant atmosphere that supports sleep.
Reduce screen time before bed: The blue light from phones, computers, or TVs can interfere with the production of melatonin – a hormone that regulates sleep. Turn off these devices at least 30 minutes before going to bed to give your brain time to adjust.
Everyone may react differently to these methods, so listen to your body and experiment to find the most suitable routine. Quality sleep comes not only from the number of hours slept but also from how you prepare for it.
You can try the following methods to fall asleep faster and sleep better and deeper:
Drinking black bean water before bed
Drinking ginger honey water before bed
Should you take brain-boosting supplements before bed
Is drinking vinegar before bed good?
Hopefully, the above sharing has helped you better understand how many hours you should sleep a day and how to improve sleep quality. Sleeping on time and getting enough rest is the foundation for maintaining health and living fully every day.
You might also be interested in:
What to do if you have calf cramps?
Should men sleep without underwear?
What are the harms of sleeping without a pillow?
What does your sleeping position reveal?
Discover more about memory foam mattresses and topper mattress pads at Ru9
26/06/2025
What are the benefits of drinking apple cider vinegar before bed, and what should you keep in mind when drinking it?
Hundreds of years ago, apple cider vinegar was popular in the culinary world and for medicinal purposes. This article will list the common benefits and downsides of apple cider vinegar and whether drinking it before bed offers more benefits. Let's explore with Ru9!
26/06/2025
Effective Ways to Treat a Child's Cough While Sleeping: Causes and Solutions
Coughing and sneezing can keep both your baby and you from getting a good night's sleep. Help your child feel more comfortable with these home remedies for coughs below!
14/06/2025
