How to Stop Sleep Talking Author: Purple Staff Share Tweet Share

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. Medications 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. Minimize Stress

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. Exercise Regularly