What causes sleep talking (and what you can do to fix it)

Have you ever heard that you speak in your sleep? Perhaps you were woken up by people because you were speaking gibberish? Perhaps you've been awakened in the early hours of the night by a sleep-talking bed mate? We've probably all talked or snored during our sleep at some time, but we might not be aware of it!

Somniloquy is the official scientific term for sleep-talking an illness of sleep which causes people to speak, call out or use incoherent speech while asleep. Sleep talking is among the most frequent sleep-related disorders known as Parasomnia. It is more common among adolescents and children than adults. But, as per a different study, there isn't any distinction in the frequency of its occurrence between females and males. It may also happen in the course of Rapid eye movements (REM) as well as non-rapid eye movement (NREM) sleep.

Sleep talking is a very common occurrence, approximately 65 percent of people have had at least one sleep-talking moment during their lifetime. However, it's hard to find specific figures because those who speak in their sleep do not realize they're doing it and the reports typically come from their sleeping partner or even a parent when the sleep-talker is an infant. 

What Causes Sleep Talking? 

You may think that sleep-talking occurs while dreams. However, scientists aren't certain if this chatter is related to night-time sleep-related dreams. The talking can occur at any state of sleep.

Sleep talking is usually a result of itself and is usually benign. In some instances, it could be an indication of an even more severe medical condition or sleep disorder.

REM sleep disorder (RBD) and sleep terrors are two kinds of disorders that can cause certain people to shout while they sleep. Sleep terrors, also known as night terrors, typically involve terrifying screams, thrashing and even kicking. It's tough to wake someone who is suffering from an uncontrollable sleep. Sleep terrors in children usually are able to sleepwalk and talk.

People suffering from RBD shout, yell, grunt and act out their desires, often violently.

Sleep talking may also be associated when a person sleepwalks or has the nocturnal eating disorder (NS-RED) which is a condition where a person eats during sleep.

Sleep-talking can be caused by a variety of causes, and that's the reason it's so popular. The other typical reasons for sleep-talking are:

1. Stress
2. Sickness or fever
3. Alcohol consumption
4. Mental health conditions, including depression and anxiety
5. Substance Abuse

How to Stop Sleep Talking? 

To discover what is causing you to speak in your sleep, make your own sleep diary to record your sleep patterns. Keep track of your bedtime, when you wake up and any medications you've taken and whether or not you had a drink during the day, and also the time you were exercising. Repeat this process for two weeks in order to discover any patterns.

Sleep deprivation is among the most frequent reasons that people have trouble sleeping. If you are prone to sleep talking and don't get the recommended 7 to 9 hours of rest each night, it's time to look at your sleep routine. Are you sleeping too late? Are you waking up early?

One of the best methods to improve your sleep routine is to begin slowly. Modify your schedule slowly in increments of 15 minutes until you get to your desired bed time and wake up at the same time. If you're having trouble getting up early in the morning, you should expose yourself to the sun right away. The sun's rays can alter your circadian rhythm and inform your brain that it's time for you to get up.

Drinking or taking caffeine prior to going to bed is detrimental to your sleep quality. However, alcohol may make it more likely that you will be sleep talking. If you're looking to stop sleep talking it is recommended to avoid any caffeine after 2:00 and avoid drinking alcohol at all costs. Many sleep diagnostics show caffeine and alcohol  to be a major cause of sleep talking and sleep apnea. 

Caffeinated drinks are stimulants that make it difficult for you to sleep. It can cause you to wake up several times throughout the night, making it more difficult for you to fall asleep. This could cause you to feel sleepy and drowsy the next day, which can result in the likelihood of your sleep talking, the following night, to be significantly higher.

Consuming a lot of refined carbohydrates may increase the likelihood of experiencing insomnia. The refined carbs in white bread cake, sodas, and cakes can trigger an immediate spike in your blood sugar levels that could be the cause of insomnia. Since sleep deprivation is the primary reason for chatting during the night. Should wish to end your night-time chats? Make sure you eat moderate and nutritious meals prior to going to bed. Choose meals that are full of greens, proteins along with healthy fats. Fish, sweet potatoes, turkey and even lettuce are all nutritious foods that will help you to sleep better.

Consuming food prior to bed-time can be detrimental to the quality of your sleep and cause disruption to your sleep pattern. Make sure to eat your final meal at least 3 hours prior to your normal bedtime. These habits can help alleviate other sleep-related problems for you. 

• Create a healthy and Relaxing Bedtime Routine
• One of the most effective methods to avoid sleep talk is to reduce stress. The best way to achieve this is to create your bedtime routine that lets you relax after a busy day. A few hours prior to bed, begin to slow down. Make sure you are not using any technology, play music that soothes you and start to relax. If you are having thoughts that can be a source of stress, take a note of your worries in a notebook, or perhaps practice yoga. These are excellent strategies to ease tension, stress and enhance the quality of your sleep. These relaxation techniques can help you to get the best sleep possible, and reduce your sleep talking. 

Contact Us

Sleep talking treatments addresses sleep-related problems and improves quality of life, at our sleep clinic get the best treatment for your sleep related problems. Call us to schedule a consultation with our Sleep Consultant if you suffer from sleep talking, sleep apnea or other sleep-related problems.