Somniloquy or sleep-talking is not an illness, and it's not at all harmful. It can be quite embarrassing though, even annoying, especially for the people you disturb when you blurt things out at night. You can't censor what you say, and you can't really tell if you sleep-talk - you normally have to be told by someone who heard you. The shame in that alone might motivate you to learn about how to stop talking in your sleep.
Sleep-talking is a symptom of parasomnia. Basically, parasomnia is characterized by non-restful sleep: You have trouble moving from one stage of sleep to another, and part of your mind wakes up while part of it stays in slumber. This may cause you to sleep-walk, grind your teeth, or talk.
Sleep-talking can take the form of moans or mumbles, or even long monologues with complete sentences. It's more common in children than in adults, simply because children have less-developed brains. Most kids grow out of it but it can occur in adults, particularly when triggered by certain factors.
There are no definite cures for it, but there are ways to avoid sleep-talking. Below are practical steps you can take.
1. Know the triggers.
First of all, you need to know the things that aggravate parasomnia. The most common are:
- Stress / tension
- Illness or fever
- A lack of proper sleep
- Eating before bedtime
- Anxiety disorders or mental health issues- Substance abuse
Knowing these triggers will allow you to address them properly.
2. Reduce stress in your daily life.
Since stress and anxiety aggravate sleep-talking, it will benefit you to manage your daily activities. Keep a schedule and a list of things to do. Address whatever problems you can as soon as possible so you don't have to worry. If there are things you can't immediately remedy, relieve stress through meditation, physical exercise or talking to a trusted friend.
3. Take time to relax daily.
Set a few minutes each day for whatever soothes you - be it jogging, swimming, reading or having a foot massage.
4. Have a regular, fixed time for going to sleep and waking up.
The human body is inclined for routine. Condition yourself to sleep and rise at the same time daily; this will help your mind establish your sleeping patterns.
5. Get a good amount of sleep each night.
Give yourself around 8 hours. Avoid staying up late.
Begin winding down after dinner - do only low-stress things, nothing challenging or work-related. Don't watch or read anything exciting or upsetting at night. It may help to move your desk, computer or television out of the bedroom. Reserve your bedroom only for sleeping and lovemaking.
6. Improve the quality of your sleep
You can take a warm shower to stimulate the melatonin in your brain. If it makes you sleep more restfully, darken your room or adjust the temperature. You may even want to reposition your bed to a quieter, more comfortable spot. If you share a room with someone else, it helps to place a curtain or folding screen between your bed and the rest of the room.
7. Eat light at night
Heavy dinners or snacking just before bedtime causes your digestive system to work when it should be resting. This can lead to indigestion and disturbed repose.
Be sure to have a healthy diet. Cut down on caffeine, sugar and alcohol, as these substances disrupt sleep cycles.
8. Involve your roommate or companion
Talk to them about the things that trigger parasomnia. It's important for them to understand your sleep-related needs, and for you to get their cooperation.
If a restful sleep still eludes you, consult a doctor about medication that can help you relax or sleep deeper. But take this option only when it's really necessary; remember that all drugs have side effects.
Since parasomnia can be hereditary, you might have to take sterner measures if all else fails. As a rule of thumb, seek professional help if you don't know how to stop talking in your sleep.
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