Have you ever woken up in the middle of the night because your partner next to you has started talking and there is no end to it? Sleep-talking is very common, usually not remembered the next morning, but sometimes it worries anyone who experiences it.
As reported by the Sleep Foundation, studies have shown that up to 66% of people have experienced episodes of sleep talking at some point in their lives. This makes sleepwalking one of the most common sleep disorders. However, on a systematic basis the corresponding figure is much lower.
«Sleep talking can be a little embarrassing or cause feelings of shame. Although usually harmless, it is sometimes a sign of a more serious sleep disorder or other underlying problem,» says Dr. Michelle Drerup, sleep expert from the Cleveland Clinic Sleep Disorders Center in Ohio.
Why we talk too much
Sleep talking does not always have a clear cause. Some people babble because they have dreams, but others do not.
«There is evidence that sometimes sleep talking is related to dreams. But this is not always the case,» explains Dr Drerup. «Most dreams occur during the REM stage of sleep. Rambling, however, can occur at any stage, even in non-REM.».
Other times sleep talking is associated with parahypnosis, i.e. abnormal motor phenomena that occur during sleep. It may for example be related to sleepwalking or sleep tremor (night terrors).
«Most insomnia is thought to be a mixed state between sleep and wakefulness,» says the expert. «So it is not excluded that sleep paralysis also occurs when sleep is disturbed for some reason.» This reason could be, for example, stress or alcohol consumption, she adds.
When it is suspected
The good news is that rambling is usually not associated with a serious health problem. But sometimes it is a sign of an underlying disorder, such as:
- Obstructive sleep apnea
- The behavioral disorder during REM sleep
- Post-traumatic stress disorder
«Sleep talking is very common in children and parents should not be concerned,» Dr. Drerup stresses. «But if an adult suddenly starts sleep-talking, they should consult a sleep specialist. The same applies if the sufferer, regardless of age, along with the rambling, displays intense fear, screams or makes violent movements.».
How to stop it
Since the exact cause of rambling is not known, there is no scientifically proven way to stop it. However, if you improve your environment and habits before you fall asleep, you are likely to reduce sleep talk as well, Dr Drerup reckons. And she recommends doing the following:
- Get a specific sleep schedule
- Aim to get at least 7 hours of sleep every night
- Spend 30-60 minutes before bedtime on relaxing activities, without digital screens
- Manage your stress
- Limit alcohol consumption
- Avoid caffeine 6 hours before bedtime
- Exercise regularly
- Sleep in a quiet, dark and cool room (the ideal temperature is between 15.5 and 19.5 degrees Celsius)
