Multiple studies have shown that hearing loss is closely linked to sleeping disorder. The reverse is also true; sleep apnea also affects hearing ability and may cause hearing loss if not treated properly. In either case, improving sleep quality is a solution.

Improving the quality of your sleep isn’t as difficult as you think. In fact, a few simple tips can help you return to a regular sleep pattern and boost the quality of your sleep gradually. Here are the tips and tricks you can use in order to improve the quality of your sleep right away.

Create a Routine

The mind anticipates your next activities based on past experience. This is why you wake up at a certain time even though your alarm clock isn’t set; the mind simply adapts to your usual waking-up hour and adjust accordingly.

That anticipation can be used to improve the quality of your sleep. Develop certain routines to do right before you go to bed at night. Preparing a glass of warm milk, reading one or two chapters on your Kindle, and finally turning the light off are the kind of things you want to do on a regular basis.

Once you get used to this routine, your mind will adapt accordingly. As soon as you start preparing a glass of warm milk, the mind will signal to the rest of the body that it is almost time to sleep. After a couple of weeks, you’ll stop having trouble going to bed at night.

The Right Tools

Where you sleep is just as important as how you sleep. Creating a suitable sleeping environment is part of the process of improving the quality of your sleep. Your body needs to be supported properly for it to stay comfortable throughout the night.

Pressure mattresses made of memory foam are great for boosting the quality of your sleep. Pressure mattresses are designed to keep your spine and the rest of your body in the ideal position. You can pair the mattress with memory foam pillows and a comfortable set of beddings.

Speaking of comfort, you should also invest in a high-quality sheets and bed covers. That soft surface and a comfortable feel produced by high-quality linens make them well worth the investment. High thread count sheets also improve air circulation and helps the pressure mattress works optimally.

Avoid Deterrents

Last but not least, make sure you avoid food items, drinks, and activities that prevent you from sleeping well at night, including playing with your smartphone until it is time to go to bed. Caffeine in coffee and tea, alcoholic beverages, and nicotine have the same (negative) effect on the quality of your sleep.

That brings us to our first tip: develop a routine. Make sure these deterrents are not parts of your pre-sleep routine. In fact, you should charge your phone away from your bed, stop drinking coffee, and avoid other activities that prevent you from having a good night sleep as soon as you start making that glass of warm milk.

Combined, these tips will help you boost the quality of your sleep immediately. It doesn’t take long for your body to adjust to the new routine and begin going into deeper sleep.  

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