If you’ve ever had someone tell you that you’ve been talking in your sleep, you may have a sleep disorder known as sleep talking or somniloquy. Currently, there is no cure for sleep talking, but you can address other factors contributing to the parasomnia disorder.
How to Stop Sleep Talking
- Minimize stress
- Follow a regular sleep schedule
- Limit caffeine and alcohol intake
- Exercise regularly
- Visit your doctor to check for underlying conditions
Many times, talking during sleep is a short-lived issue that resolves itself. The talking may occur at any of the stages of sleep, including REM sleep, NREM sleep, and when your body is in a state of sleep paralysis. It should be noted that sleep talking, a relatively rare condition, can affect both adults and children, with little harm. However, if the issue continues, it could be a sign of a more serious health condition.
What Causes Sleep Talking?
There’s still a bit of mystery surrounding the causes of sleep talking. While it is commonly believed to be linked to dreaming, scientists have been unable to link the two. In fact, scientists have yet to find the actual causes of sleep talking. However, they have found several factors that may make the disorder more likely to occur.
Sleep terrors and nightmares may lead to sleep talking in children and adults alike. While having a bad dream, you may end up yelling, kicking, or screaming. You may also experience sleep talking if you have REM Sleep Behavior Disorder (RBD). With RBD, you may act out your dreams. This may even go beyond sleep talking, with you actually getting out of bed and moving around.
Other medical conditions are also likely to trigger sleep talking. Conditions such as sleep apnea and restless leg syndrome can disrupt the restfulness of your sleep. Not getting enough restful sleep can cause sleep deprivation, which can then lead to sleep talking. Other conditions, such as nocturnal sleep-related eating disorders, mental disorders, anxiety, and depression can also increase the chances of sleep talking.
Some medications can also cause short-term sleep talking as a side effect. If you find that you are sleep talking, you may want to look at the medication you are taking. Other stimulants, such as caffeine, alcohol, and some drugs may also contribute to sleep talking as they have a direct impact on your circadian rhythm, often causing disruptions in your sleep.
Also, if your parents suffered from sleep talking as a child or adult, chances are you may also have issues with somniloquy. This is because a genetic component of the disorder may have been discovered.
Is It Possible to Stop Sleep Talking?
If you suffer from sleep talking, you likely want to find out how to stop talking in your sleep. There is no specific treatment or somniloquy medication to get rid of the issue. Fortunately, however, the disorder is often short-lived. There are also things that you can do to significantly decrease the likelihood of it happening.
Addressing the factors that increase the likelihood of somniloquy can help stop sleep talking nightmares and sleep talking in general. Focusing on fixing the root issues can reduce the chance of you talking during your sleep. Many of these factors can be helped simply by implementing some lifestyle changes and healthy habits.
How to Stop Sleep Talking
If you work towards reducing the chances of talking in your sleep but the issue continues, talk to your physician about possible underlying conditions.
Stress can be healthy in small doses, but when you are stressed over long periods, it can have a detrimental impact on your overall health. Post-traumatic stress disorder, general stress, and anxiety can all result in disrupted sleep. This, in turn, can result in sleep deprivation, which could trigger sleep talking.
Focusing on ways to minimize stress can relax your body and help you sleep better. There are many different ways to reduce your stress levels. Doing deep breathing exercises is especially helpful. Deep breathing can be done anytime, even while you are lying in bed before falling asleep. Additionally, engaging in practices such as mindfulness and journaling can help you process issues better and reduce stress.
Follow a Regular Sleep Schedule
Getting a good night’s sleep is a vital piece of the puzzle. If you fail to get enough sleep, you risk sleep deprivation. Sleep deprivation can weaken your immune system and make you susceptible to stress and conditions such as sleep talking.
One of the keys to getting restful sleep is to sleep on a regular schedule. This includes waking up and going to bed at the same time each day. Maintaining a healthy sleep schedule can help your body stay on a healthy circadian rhythm, helping you fall into a deep sleep. It is also important to make sure that you are not oversleeping, as too much sleep can also cause sleep disruptions and adversely affect the quality of your sleep.
Healthy sleep also requires a proper sleeping environment. This includes a dark room, a comfortable bed, and a slightly cooler temperature. These things help sleep deeply and so that you feel refreshed when you wake up. This also helps minimize your chance of talking during your sleep. If you find you are having trouble falling asleep because of stress or anxieties, you may want to consider using a weighted blanket. Weighted blankets may help combat stress and improve the overall quality of sleep.
Limit Caffeine and Alcohol Intake
Caffeine, alcohol, and other drugs act as stimulants. This means that they promote alertness and keep you awake, blocking the chemical that makes you feel sleepy. This can be disruptive to your sleep. Stimulants like coffee and energy drinks have become a daily ritual, but drinking too much caffeine can have a detrimental impact on your sleep habits.
Any kind of substance abuse, whether it is caffeine, alcohol, or other drugs, can lead you to develop a poor sleeping pattern. Without your body being able to produce the chemical that makes you feel sleepy, you may have difficulty falling asleep and staying asleep. This can contribute to sleep deprivation which, in turn, causes additional stress and increases your chances of talking in your sleep. By limiting your intake of stimulants, you reduce the likelihood of somniloquy.
Regular exercise is important for so many different aspects of your health, including your sleep. When you go hard in the gym, it can make you feel tired, often helping you get a good night’s sleep. The problem arises, however, when you exercise before you go to bed. Having a high-intensity workout session before bed can boost your energy and make it difficult to fall asleep.
Having trouble falling asleep is another factor that can keep you from getting the deep, restful sleep that you need, making you susceptible to sleep talking. This risk can be minimized by simply exercising in the morning or earlier in the evening, well before bedtime. If you feel the need to exercise before bed, restrict it to calm, stretching like yoga to help relax your body so that you can still get a restful night’s sleep.
Check for Underlying Conditions
If you make these lifestyle changes and are still concerned about talking during sleep, talk to your physician. A doctor will be able to examine you for underlying conditions that may be contributing to the somniloquy. You may be asked to use a sleep talk recorder or participate in a sleep study.
A sleep talk recorder can capture the sounds you make talking in your sleep and may even record you snoring. This can help your doctor look for sleep disorders that may be causing your sleep talking, such as sleep apnea. Your doctor may also discuss various aspects of your mental health with you to determine if conditions like anxiety or depression could be causing your sleep talking. Treating these underlying conditions may be able to help you stop talking during your sleep if other steps have not worked.
What to Do When Your Partner Is Sleep Talking
Being kept awake at night by a partner or roommate that sleep talks can be extremely frustrating. One of the best things you can do for your partner is to simply be understanding and empathetic. Somniloquy is a sleep disorder that they have no control over. Sleep talkers have no idea they are doing it and they also have no idea what they are saying, which could be embarrassing for them.
There’s no need to wake up a sleep talker. Doing so may make it difficult to fall back asleep, which contributes to sleep deprivation and can make the sleep talking even worse. The best thing you can do is to talk to your partner when they are awake about their sleep talking. Unless you tell them, they won’t know about it and cannot take steps to stop talking while they sleep.
For somniloquy to disappear, your partner will need to make some lifestyle changes. Be as supportive as possible so that the issue gets resolved and you can both get a great night’s sleep. As for your own sleep, it may be worthwhile to invest in a good pair of earplugs or a high-quality white noise machine.
How to Stop Someone from Talking in Their Sleep?
According to the National Sleep Foundation, there is no treatment necessary for sleep talking. If you want to stop someone from talking in their sleep, you should work proactively with them to improve their sleep hygiene and to make the necessary changes to make sure they get better quality sleep. This may mean adjusting the thermostat, getting rid of the TV in the bedroom, and doing stress-relieving activities together. Offer your support to help the sleep talker make these lifestyle changes. This will make it easier for them to develop new habits and address the underlying issues that may be causing their sleep talking.
Talking in Your Sleep
Sleep talking itself is a harmless condition, though it can be an annoying experience for others. At this time, it is not something that can be directly treated since there is no definitive cause of the disorder. The best way to stop sleep talking is to make lifestyle changes that reduce stress and help you sleep better.
Talk to your doctor to find out if you have any underlying conditions that may be causing your symptoms. If you suffer from sleep talking, have patience and continue trying to make changes in your life to reduce your symptoms. By practicing healthy sleep habits, sleep talking should decrease or stop altogether.