How Seniors Can Deal With Insomnia? Try These Tips for a Better Sleep

My grandparents wished they could fall asleep as easily as I do. I believe this sentiment is shared by many elders facing sleep issues. You know a common disorder that makes it hard for you to sleep (insomnia), might not be that common after all, it can affect your mood, drain your energy, and make you feel tired.

Many people with insomnia struggle to fall asleep, stay asleep, or get back to sleep once they wake up in the middle of the night. Perhaps you’re thinking there must be a way to make things easier and yes there is. I’m here to share some practical tips on how seniors can deal with insomnia along with Islamic guidance that can help you say goodbye to restless nights and embrace peaceful, calming sleep.

How Can Seniors Deal with Insomnia? Quick and Easy Ways:

Let us explore together how you can get better sleep;

1. Create an Environment Your Mind Will Love:

The bedroom environment plays a significant role in promoting quality sleep. A bedroom should be a place for relaxation. Avoid any hyperactivity in this space so that when you enter the bedroom, your brain will receive the signal that it’s time to sleep. Here are some tips to create a calming environment:

 

• Use earplugs, sound machines, sleep masks, or white noise devices to block out disturbing sounds.
• Keep the room dark during sleep. Use blackout curtains if necessary. Consider soft night lights if you need to get up during the night.
• A cool room (around 18-20°C or 65-68°F) is generally more comfortable for sleeping.
• Ensure the mattress and pillows offer proper support and comfort. if not try out different pillows and toppers, and consider changing matters that support your back.
• For a better sleep experience, try going to bed and waking up at the same time, and no cheating on weekends too.
• When you feel sleepy before your usual bedtime—say you normally sleep at 10 but feel like sleeping at 8—just go to sleep and leave everything else. It’s like an ocean wave; if you don’t catch it, it may pass you by.
• Try a relaxing bedtime routine. It signals the body that it’s time to wind down. A warm bath, light reading, or listening to Quranic recitation before bed. You can also try meditation or deep-breathing exercises to promote relaxation.

Read More: How to Create a Calming and Relaxing Bed Time Routine for Seniors

 

2. Stay Physically Active:

Regular exercise or some sort of physical activity can significantly improve your sleep quality. Gentle exercises like walking, yoga, or tai chi can help reduce stress and anxiety while promoting better sleep.

 It’s best to avoid vigorous physical activity close to bedtime as it may have a stimulating effect.

3. Adopt Healthy Nap Habits:

While napping can be beneficial, especially if you are feeling fatigued. However,

1. Long or late afternoon naps can interfere with nighttime sleep.
2. Try to limit naps to 20-30 minutes earlier in the day.
3. Avoid stimulating activities such as watching TV, using smartphones, or engaging in intense discussions right before bedtime.

4. Watch Your Diet & Hydration:

What you eat and drink can significantly impact your sleep especially when you have passed a certain age scale. So,

• Limit caffeine and nicotine intake in the late afternoon and evening.
• Eat light, balanced dinners and avoid heavy meals close to bedtime.
• Try to reduce liquid intake in the evening to minimize nighttime trips to the bathroom.
• Include protein and fiber-rich food such as oatmeals, beans, almonds, and bananas.
• Nutrients such as magnesium, vitamin D, iron
• Remove sugary foods, it’s not good for your overall health and now affecting your sleep too. Avoid pasta, white bread, and rice, as they can disrupt your sleep even during the deep, restorative stages.

5. Consider Natural Sleep Aids:

Natural sleep aids like melatonin supplements, herbal teas (e.g., chamomile), or aromatherapy with essential oils (e.g., lavender) can promote relaxation and improve sleep quality. However, always consult a healthcare provider before introducing new supplements or remedies to ensure they’re safe and won’t interact with any existing medications.

6. Address Underlying Health Issues:

If you experience pain, discomfort, or suffer from any other mental health concern, it’s crucial to address these underlying issues. Please consult with your doctor to discuss these concerns and treatment options, whether it’s managing pain, adjusting medications, or seeking therapy for anxiety or depression.

 

How You Can Deal with Insomnia? Islamic Way

We all have strong faith in our religion and we seek guidance whenever we feel lost. It indeed brings peace to the restless mind and body.

1. Dua & Remembrance of Allah: 

Dhikr, or the remembrance of Allah, is one way to calm the mind and prepare for sleep. Simple phrases like “SubhanAllah, “Alhamdulillah” and “Allahu Akbar” repeated silently in bed can ease anxiety and stress, which are common causes of insomnia.

One of the Duas that can be recited when having trouble sleeping is:

اللهم غَارَتِ النُّجُومُ وَهَدَأَتِ الْعُيُونُ وَأَنْتَ حَيٌّ قَيُّومٌ لاَ تَأْخُذُكَ سِنَةٌ وَلاَ نَوْمٌ يَا حَيُّ يَا قَيُّومُ أَهْدِىءْ لَيْلِي وَأَنِمْ عَيْنِي

This Dua means, “O Allah, the stars have faded, the eyes have become calm, and You are the Ever-Living, the Self-Sustaining. Neither slumber nor sleep overtakes You. O Ever-Living, O Sustainer, calm my night and make my eyes sleep.”

2. Follow the Sunnah for Better Sleep:

The Prophet Muhammad (peace be upon him) provided many guidelines that can help improve sleep quality:

• Sleep on your right side: The Prophet (peace be upon him) recommended sleeping on the right side, as narrated in various Hadiths. This practice is known to have physical benefits, promoting better breathing and heart function.
• Performing Ablution before Sleep: Making Wudu before going to bed not only refreshes the body but also serves as a spiritual cleansing that can help you relax.
• Reciting Specific Duas: The Prophet (peace be upon him) taught specific prayers to recite before sleeping, such as:

بِاسْمِكَ اللَّهُمَّ أَمُوتُ وَأَحْيَا

This means, “In Your name, O Allah, I live and die.

• Afternoon Nap (Qailulah): The Prophet (peace be upon him) encouraged taking a short nap in the afternoon. This practice, known as Qailulah, can refresh the body and mind, making it easier to sleep at night. Moreover, qailulah recharges your body to function for the rest of the day.

 

Bonus Tips: 

TIP 1: Encourage seniors to keep a sleep journal. Tracking sleep patterns, daily activities, and diet can help identify triggers for sleep disturbances and guide further interventions.

TIP 2: Various sleep-tracking apps and devices can monitor sleep quality. While not perfect, they can offer insights into sleep patterns and help in making necessary lifestyle changes.

 

Want to Learn More About Us?

Looking for the right support? Our care services are both personalized and specialized to address the unique needs of each senior. Contact us today and let’s discuss how we can help!

 

Final Thoughts: 

We know all of these things are easier said than done. It takes patience and commitment to make changes to your daily habits and environment. However, if all these steps are combined and followed consistently, you will start to notice a positive difference in your sleep quality. Remember, improving sleep is a gradual process, but with dedication and small adjustments, you can work towards restful, peaceful nights.

 

FAQs

1. How much sleep does a senior require?

Most seniors need about 7-9 hours of sleep per night, although individual needs may vary. Quality is more important than quantity, so focus on achieving restful sleep.

2. Can seniors take sleeping pills?

Sleeping pills can have side effects and pose serious health risks, especially in older adults. They should only be used under a doctor’s supervision, and non-pharmacological methods are generally preferred.

3. Does Your Diet Affect Your Sleep?

Yes, your diet can significantly impact your sleep quality. Consuming caffeine, alcohol, or heavy meals close to bedtime can make it harder to fall asleep. On the other hand, foods rich in magnesium (like leafy greens and nuts) or those containing tryptophan (such as turkey and dairy products) can promote relaxation and help you sleep better. Light, balanced meals in the evening are best to avoid sleep disruptions.

4. What is the 10-3-2-1-0 Rule for Sleep?

The 10-3-2-1-0 rule is a simple guideline to improve sleep quality:

• 10 hours before bed: No more caffeine.
• 3 hours before bed: Avoid heavy meals and alcohol.
• 2 hours before bed: Stop working or doing any stressful activities.
• 1 hour before bed: No screens (TV, phone, computer).
• 0: The number of times you should hit the snooze button in the morning.