Somniloquy - more commonly known as "talking in your sleep" - is often not a serious problem for those with it; however, it can still be a source of embarrassment or discomfort, especially if you have a roommate or live with your partner. If you suffer from this disorder, don't worry! We've answered all of the most frequently asked questions from readers on the subject, so you and anyone who sleeps near you can enjoy a peaceful, restful night's sleep.
Steps
Method 1 of 6: Is it possible to cure sleep talk?
Step 1. There is no scientifically proven cure
Unfortunately, the factors that can cause this ailment are of various kinds, so there is no universal solution to the problem. However, a sleep specialist can help you find the cause.
The specialist may have you undergo a sleep test, i.e. polysomnography. To carry out the examination, you will need to go to a specialized center and fall asleep, so that the doctor can monitor you during your sleep and diagnose the cause of the disorder
Method 2 of 6: What measures help prevent sleep talk?
Step 1. Create a routine and maintain a regular sleep-wake rhythm
Try to go to bed and wake up at about the same time every day, sleeping 7 to 9 hours every night. Also, turn off all electronic devices at least half an hour before bed, so that you have enough time to stretch out and relax.
- Deep breathing and progressive muscle relaxation are great techniques for relaxing before bed.
- A good routine helps prevent restless or interrupted sleep, which could cause sleep talk.
Step 2. Turn your room into a comfortable retreat for your rest hours
While it may not in itself make you stop talking while you sleep, the right environment will improve overall sleep quality. Experts recommend keeping the room in complete darkness, at a temperature between 15 and 20 ° C.
If you manage to enjoy a good night's sleep, the sleep talk may subside
Step 3. Avoid caffeine, alcohol and stress
These are factors that disturb sleep, thus worsening sleep talk; to be safe, stop taking caffeine 6 hours before bed and limit the amount of alcohol you drink throughout the day. If anxiety from work or other factors is causing you to toss and turn in bed, create a stress management plan that will help you cope better with daily tasks.
Method 3 of 6: When does sleep talk become a serious problem?
Step 1. It becomes so when it disturbs the sleep of a roommate or partner
The other person can try using earplugs or masking the sound with a white noise generator, but if these solutions don't work you'll have to sleep in separate areas.
Method 4 of 6: Why am I talking in my sleep?
Step 1. Dreams, sleep apnea, and other factors can lead to talking in your sleep
Sometimes people talk while they are dreaming, but this doesn't apply to everyone. According to experts, other possible causes are obstructive sleep apnea, post traumatic disorder syndrome (PTSD), and REM sleep behavior disorder.
- Sleep talking is considered a parasomnia, which is an abnormal behavior that occurs during sleep. Parasomnia usually occur when you are not fully asleep or fully awake; Experts therefore believe that typical sleep-disrupting factors, such as stress and alcohol, can also cause sleep talk.
- In some cases, sleep talk is accompanied by other sleep disorders, such as night terror, sleepwalking, or confused awakenings.
- If sleep talk episodes begin after age 25, the disorder may be linked to a medical or psychological problem.
Method 5 of 6: Could I reveal my secrets when talking in my sleep?
Step 1. It is possible, but unlikely
A study found that about half of the subjects merely muttered or moved their lips without saying anything, or the sound was muffled by the pillow or blankets; the others, for the most part, talked as if they were arguing or arguing with someone. The possibility of missing something embarrassing while sleeping exists, but most people with this disorder don't even remember what they said during the night.
As embarrassing as it can be to talk in your sleep, you are not aware of the words or phrases spoken while you sleep; If a friend, roommate, or partner hears you say something strange during the night, kindly remind them that you have no control over it, nor memory of what you said
Method 6 of 6: Do many people talk in their sleep?
Step 1. Yes, many do
According to the researchers, it could happen that 2 out of 3 people talk in their sleep at least once in their lifetime, while 17% of people do so more frequently. The phenomenon is more typical in children, but it is also found in adults.
