Most of us talk in our sleep once in a while and it can be connected to a certain dream or just happen during the process of falling asleep.
Although most of the time talking in your sleep seems innocent and fun. Talking in your sleep can also be a serious health problem.
Whether you yourself or your partner are sleep talking, read this article to find out more about it and get some great home exercises and routines that may help you to fight sleep talking.
Have you ever asked yourself: “Why do I talk in my sleep?”.
Sleep talking is a part of parasomnia. Parasomnia is category of sleep disorders. It includes abnormal movements, behaviors, emotions, perceptions or dreams that someone experiences during their sleep.
Sleep talking can occur to be different with every person. It can be quite loud or extremely silent can occur as long and loud shouts or be just a simple mumbling sound.
Sleep talking usually occurs during the delta-wave NREM sleep stage. NREM sleep stands for non-rapid eye movement sleep. This is a stage between your wakefulness and sleep. It is known as the first stage of going into deep sleep.
NREM sleep is also referred to as drowsy sleep. During this stage your muscles are still quite active and your eyes roll around slowly. During this process your breathing calms down and becomes more regular.
If you are a frequent talker in your sleep, you should not worry! Talking in your sleep is usually not considered as a serious sleep disorder because many people experience it. Usually sleep talking doesn’t occur often, and people sleep through them.
According to WebMD partners in health, sleep talking in children is more prevalent than in adults. More than half of the children between three and ten years old talk in their sleep occasionally.
Sleep talking in children becomes less frequent as they age.
Sleep talking by itself is harmless. However it may cause an inconvenience to others, for example, for the person that sleeps next to you. Also, sleep talking may interrupt your night’s sleep.
If your sleep talking is very emotional, dramatic and loud it may be a sign of a sleep disorder. In such a case, you may consult your doctor in order to look for an appropriate treatment.
So why do people talk in their sleep? Many people think that talking in your sleep is associated with dreaming. However, sleep talking usually occurs in the first stage of you falling asleep.
The two most well known sleep disorders that cause people to shout in their sleep are REM sleep behavior disorder (RBD) and sleep terrors.
Sleep terrors are also referred to as night terrors. People who experience sleep terrors show the symptoms of frightening screams and kicking during their sleep. In fact, it is extremely difficult to wake someone up if they are experiencing a night terror.
People with the sleeping disorder REM experience the symptoms include shouting, yelling, screaming and grunting. In fact, people with REM usually act out their dreams and unfortunately, it is often violent.
Talking in your sleep can also be caused by other external factor such as stress, fever, sleep deprivation, daytime drowsiness and the use of alcohol or drugs.
It can also be associated with mental illnesses such as a psychiatric disorder or nocturnal seizures. This is, however, less common. Sleep talking caused by a mental or medical illness is usually experienced by people who are over the age of 25.
The most obvious symptom of talking in your sleep is of course - talking! But how can you tell if you are a sleep talker?
Usually, it is your sleeping partner or people around you who inform you about this symptom and whether you have a full conversation or just few unclear words depends on the stage of sleep you’re in.
In fact, you can start to sleep talk at any stage of your sleep. People tend to speak more clearly and are more capable for a full conversation when they are in the stages of light sleep.
During the stages of a deep sleep people usually don’t speak clearly. In fact, people talking in this stage sound gibberish and it do not sound like they are actually talking.
The symptoms of talking in your sleep can vary in severity and duration.
Severity
Severity is categorized as mild, moderate or severe. During mild severity, talking in your sleep occurs every other week. You probably have not experienced sleep talking in a week or even more.
During moderate severity, you have been talking in your sleep more than once per week. However, it did not happen every night. Your bed partner might be slightly irritated, but it’s not entirely disturbing.
Finally, the severe severity occurs when you are talking in your sleep every night, and it’s interrupting your partner’s sleep. In such case, you may want to consult your doctor for further treatment and find out why do you talk in your sleep! People talking in this high severetiy level should consult with a general practitioner. This is just a precaution!
Duration
The duration of sleep talking also varies per person. The symptoms of sleep talking can last one month or less, which is considered as acute. The symptoms of sleep talking is considered subacute when it lasts more than one month but not a year. The symptoms are considered as chronic when it lasts longer than a year.
If you catch yourself sleep talking once in a while. You don’t need to look out for a specific treatment and you should not worry about it!
However, if it occurs more frequently, you can consider talking to a sleep specialist about your symptoms and concerns.
If the trigger is stress or anxiety, relaxation techniques are applied in order to treat sleep talking. However, if sleep talking is bothering you. And you are wondering how can I treat it from home. We have some tips for you!
It is proven that practicing a good sleep hygiene, good sleep habits and following a strict sleep schedule can reduce the amount of sleep talking episodes.
Here are few top habits that you can practice in order to overcome sleep talking:
1. Schedule your bed and wake times
Try to wake up and go to sleep at the same time every day. Apply this routine even to your weekend schedule! This way you can make sure you get enough and proper sleep. EVentually your body will adjust to your schedule and it will get easier to maintain it.
2. Get at least 8 hours of sleep
Sleep deprivation can be the reason you’ve been talking in your sleep. The average adult needs around 8 hours of sleep. Thus, making sure to sleep on regular hours and an efficient amount of time will reduce your sleep talking!
3. Create a relaxing bedtime routine
In order to fall asleep easier and sleep deeper, try to do your favorite relaxing activities before your bedtime. For example, you can read your favorite book or take a nice hot shower before going to sleep.
4. Avoid caffeine, alcohol and heavy meals before sleep
Caffeine and alcohol can disrupt your sleep. Therefore, a heavy meal before bedtime can keep you awake and prevent your from sleeping.
5. Exercise regularly
It is scientifically proven that exercising regularly can help you with your sleep! It is recommended that you do your intensive exercises in the mornings or late afternoons. However, if you like to exercise later in the night. Try to do a more relaxing exercises such as yoga. It will help you to relax and reduce your sleep talking during your sleep!
6. Reconsider napping during the day
Depending on your sleeping disorder napping during the day could help or disturb your good night’s sleep. It is very dependent on the individual and you may consider the best option for your personal needs.
7. Associate bed with sleep
Try to use your bed for sleep only! Try to avoid using your phone and laptop in your bed. In fact, the light projected from the devices can significantly affect your good night’s sleep!
8. Make your sleep environment pleasant
Your bedroom should be comfortable, not too hot or too cold, quite and without any distraction. It should be like an invitation for sleep.
If you have troubles in having a good night's sleep. You may consider to choose a better mattress. A good mattress can help you to fight sleep talking, provide you with a better night’s sleep and benefit your health in general!
Vita Talalay mattresses are made from natural latex and are all hypoallergenic, breathable, anti dust-mite and temperature regulating. With Vita Talalay, you will always wake up refreshed and healthy, allowing you to be ready to face your day.
For more information on Vita Talalay latex, simply click here!
