Talking in your sleep is very common: Scientific research has shown that around two out of three people talk in their sleep or have talked at some point in their lives. An expert explains what the possible causes are, what can be done about it and when medical help should be sought.
In most cases, talking in your sleep is not a cause for concern. But as sleep psychologist Dr. As Michelle Drerup explains in a post from the Cleveland Clinic (USA), it can occasionally be a sign of a more serious sleep disorder or other underlying health problem.
Many don't notice it
Chances are, you won't realize you're talking while you sleep, unless you wake yourself up while talking or someone else informs you of the incident later.
Sleep talking, also known as somniloquia, is a type of parasomnia that occurs while sleeping.
Unlike other parasomnias such as sleepwalking or sleep-disordered eating, which can pose significant risks to health and well-being, talking in your sleep usually poses little to no risk.
Why do people talk in their sleep?
Sleep affects our health and well-being in many ways. An average sleep cycle lasts about 90 minutes, and we need about four to five of these cycles every 24 hours to feel fully refreshed and rested.
Every cycle, our brain goes through four stages of sleep – and if our brain is even partially disturbed or distracted during any of these stages, it can affect our quality of sleep.
“Because most parasomnias are thought to be a mixed state between wakefulness and sleep, sleep talking may be more likely to occur when sleep patterns are disrupted,” explains Dr. Drerup.
This means that anything proven to disrupt your sleep can contribute to sleep talking, including jet lag, sleep deprivation, sleep apnea, anxiety and stress, and alcohol or drug abuse.
“There is evidence that talking in your sleep is sometimes related to dreams, but that is not always the case,” continues Dr. Drerup continued. Most dreams happen when you are in REM sleep. But sleep talking can occur in any stage of sleep, both REM and non-REM sleep.
REM sleep behavior disorder
Talking in your sleep can also be a side effect or symptom of other parasomnias. With REM sleep behavior disorder, for example, people tend to act out their dreams unconsciously. They may deliberately talk, scream, thrash, walk, or run because the part of their brain responsible for paralyzing their muscles during sleep is not functioning as it should.
Likewise, people may talk in their sleep if they sleepwalk or suffer from night terrors.
“If you, as an adult, find yourself suddenly talking in your sleep, experiencing severe anxiety, screaming, or engaging in violent acts, you should consider seeing a sleep specialist,” advises Dr. Drerup.
Stop talking in your sleep
Since many parasomnias are associated with sleep disorders, the best thing you can do to stop talking in your sleep is to focus on improving your sleep quality and limit distractions wherever possible.
This is especially important considering that those who talk in their sleep have significantly worse sleep quality than those who don't. Hopefully, as your sleep quality improves over time, your likelihood of talking in your sleep will decrease.
“Focusing on healthy sleep habits and improving your sleep environment can prevent potential sleep disorders and improve the quality of your sleep,” says Dr. Drerup.
Building better sleep habits can include the following factors:
- Stick to a regular sleep schedule.
- Aim to get seven to nine hours of sleep every night.
- Give yourself 30 to 60 minutes of quiet, screen-free time to relax before bed.
- Minimizing and managing your stress levels.
- Limiting alcohol consumption.
- Avoid caffeine at least six hours before bed.
- Do sports regularly.
- Make sure your bedroom is quiet and dark.
- Keep the temperature in your bedroom between 15 and 19 degrees Celsius.
When to seek help
If focusing on improving your sleep doesn't result in you talking in your sleep less often, or if you continue to have concerns about behaviors you engage in while sleeping, it might be a good idea to get a sleep lab evaluation allow .
This will give you and your doctor a lot of information about what happens to your brain and body when you sleep.
“Your doctor may order such an exam to rule out sleep disorders such as sleep apnea or periodic limb movement disorder,” says Dr. Drerup.
“This involves monitoring your brain waves, heart rate and breathing as well as arm and leg movements so that movements and behavior can be checked to identify unusual or disruptive behavior.” (ad)
