Calm bedroom with moonlight and floating sleep shapes

Sleepless Nights? How Non-Drug Therapies Can Help You Reclaim Your Sleep After 55

Kai Mendoza in Health & Wellness December 2025 • 4 min read.

"Meta-analysis reveals the power of non-pharmacological interventions for primary insomnia in older adults"

Quality sleep is a fundamental pillar of health, essential for both physical and mental well-being. As we age, however, achieving restful sleep can become increasingly challenging. Insomnia, characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep, affects a significant portion of older adults, leading to daytime fatigue, impaired concentration, and a diminished quality of life.

While medications are often prescribed to treat insomnia, they come with potential side effects, including dependency, interactions with other drugs, and the suppression of REM sleep. Recognizing the limitations of pharmacological interventions, researchers have focused on non-drug approaches to manage insomnia, with an emphasis on integrated therapies that combine various techniques to address the multifaceted nature of sleep disturbances.

This article delves into a meta-analysis examining the effectiveness of non-pharmacological interventions for primary insomnia in adults aged 55 and over. By synthesizing findings from multiple studies, this analysis provides valuable insights into the potential of these therapies to improve sleep quality, duration, and efficiency without the risks associated with medication.

Unlocking Restful Nights: How Non-Drug Interventions Improve Sleep

Calm bedroom with moonlight and floating sleep shapes

A comprehensive meta-analysis, encompassing sixteen clinical trials with a total of 962 participants, investigated the impact of non-pharmacological interventions on sleep disturbance in older adults. These interventions, conducted for an average of 5.5 weeks with 7.7 sessions, focused on various techniques aimed at improving sleep without the use of medication.

The meta-analysis revealed significant positive effects of non-pharmacological interventions on several key sleep parameters:

Sleep Quality: Participants experienced a notable improvement in perceived sleep quality (ES=-1.18).
Sleep Efficiency: The ratio of time spent asleep while in bed significantly increased (ES=-1.14).
Sleep Onset Latency: The time it took to fall asleep decreased (ES=-0.88).
Awakening Time After Sleep Onset: The duration of wakefulness after initially falling asleep was reduced (ES=-0.87).
Sleep Belief: Attitudes and beliefs about sleep positively shifted (ES=-0.71).

These findings suggest that non-pharmacological interventions can have a substantial impact on various aspects of sleep, leading to improvements in sleep quality, duration, and overall sleep experience. Although total sleep time and insomnia severity did not show significant changes, the positive effects on other key parameters highlight the potential of these interventions as a valuable tool for managing insomnia in older adults.

Embracing a Holistic Approach to Sleep Health

The results of the meta-analysis point to the potential of non-pharmacological interventions for improving attitudes and beliefs about sleep, sleep quality, sleep duration, and sleep efficiency. These findings support incorporating various non-pharmacological interventions into nursing practice to improve both sleep quality and quantity in patients with insomnia.

These interventions include:

Consider exploring these options with your healthcare provider or a qualified sleep specialist to determine the best course of action for addressing your specific sleep challenges.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.7475/kjan.2016.28.1.13, Alternate LINK

Title: Effects Of Non-Pharmacological Interventions On Primary Insomnia In Adults Aged 55 And Above: A Meta-Analysis

Subject: General Nursing

Journal: Korean Journal of Adult Nursing

Publisher: Korean Society of Adult Nursing

Authors: Ji Hyun Kim, Pok Ja Oh

Published: 2016-01-01

Everything You Need To Know

What exactly are non-pharmacological interventions?

Non-pharmacological interventions are treatments that address insomnia without the use of medication. These can include various techniques such as Cognitive Behavioral Therapy (CBT), auricular acupuncture, and aromatherapy. They are significant because they provide alternatives to medication-based treatments, which can have side effects like dependency and the suppression of REM sleep. The implications of using these interventions is to improve sleep quality, duration, and overall sleep experience without the risks associated with medication.

What did the meta-analysis focus on?

The meta-analysis investigated the impact of non-pharmacological interventions on sleep disturbance in older adults aged 55 and over. It involved sixteen clinical trials with a total of 962 participants. This is significant because it consolidates findings from numerous studies, providing robust evidence of the effectiveness of these interventions. The implications of such a comprehensive analysis is to support the use of non-drug therapies, leading to the incorporation of various non-pharmacological interventions into nursing practice to improve both sleep quality and quantity in patients with insomnia.

How did non-pharmacological interventions affect sleep quality?

Sleep quality improved with non-pharmacological interventions. The participants experienced a notable improvement in perceived sleep quality (ES=-1.18). This is important because it indicates that people feel they are sleeping better. The implications are that these interventions contribute to a more restful and satisfying sleep experience, leading to improved daytime function and overall well-being.

How did non-pharmacological interventions impact the time it takes to fall asleep?

The time it took to fall asleep decreased with non-pharmacological interventions. The interventions resulted in a significant decrease in sleep onset latency (ES=-0.88). The significance lies in the fact that individuals are able to fall asleep more quickly, reducing the time spent awake and restless. This change has implications for overall sleep duration and the ability to get a full night's rest, thus improving daytime alertness and cognitive function.

What does it mean when sleep efficiency improves, and how did these interventions help?

Sleep efficiency improved with non-pharmacological interventions. The ratio of time spent asleep while in bed significantly increased (ES=-1.14). This is important because it indicates better use of time spent in bed. The implications are that it leads to more restorative sleep and better sleep architecture, which is vital for physical and mental restoration. This directly translates to improved daytime performance and overall health.