Everyone has heard someone mumble, laugh, or even yell in their sleep. But if you’re the one talking, you probably don’t remember it at all. People who sleep talk (or somniloquy) do this strange thing. It’s usually not dangerous, but it can confuse both the person talking and their bed partner. But what really happens when you talk in your sleep? And when should you be worried?
Let’s look at what sleep talking is, who does it, and how to deal with it.
I. What Does It Mean to Talk in Your Sleep?
Sleep talking is a type of parasomnia, which is a disorder that makes people do strange things, like talk, while they are asleep. People can talk in their sleep during either NREM (non-REM) or REM sleep. They can say anything from full sentences to random mumbling, laughing, shouting, or even just short bursts that last a few seconds.
The kicker? You won’t remember anything. That’s right—if you talk in your sleep, you’re in the dark, and it’s usually your bed partner or someone else in the house who hears you talk at night.
II. Who and When Does It?
It’s not uncommon for people to talk in their sleep. In fact, up to 66% of people will have it at some point in their lives. It usually gets worse during childhood and adolescence, but it can last into adulthood. As we get older, the frequency usually goes down, but for some people, it stays a habit for life.
There is no obvious bias against either gender; it affects both men and women equally. We don’t know everything, but there might be a genetic link. If people in your family talk in their sleep, you might be more likely to do it too.
As an adult, you might talk in your sleep from time to time when you’re tired, sick, or even after drinking. So, if you’re staying up all night or partying too much, don’t be surprised if your mind decides to talk to you.
III. What Makes People Talk in Their Sleep?
There are many things that can cause sleep talking, from common sleep problems to more serious health problems. Here it is in detail:
A. Things That Have to Do with Sleep
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Not getting enough sleep or having an irregular sleep schedule, like working shifts, can mess with your sleep cycle and make you talk in your sleep.
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Insomnia and sleep apnea, which is when your breathing stops and starts while you sleep, can also cause problems that make you talk.
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Sleep talking is often linked to other parasomnias, such as night terrors, sleepwalking, and REM Behavior Disorder (RBD).
B. Medical and Neurological Disorders
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Parkinson’s disease, dementia, epilepsy, and PTSD are all conditions that can make people talk in their sleep. This is usually because they mess with the brain’s systems that control sleep.
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Anxiety and depression can also play a role, especially if they cause sleep problems or broken sleep.
C. Drugs and Other Substances
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Alcohol and drugs that people use for fun are well-known to mess up sleep and make people talk in their sleep more.
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It can also happen with some drugs, such as anticholinergics, sedatives (like benzodiazepines and Z-drugs), and SSRIs/SNRIs.
D. Stress from Emotions
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Major life changes, traumatic anniversaries, or high anxiety can all cause sleep problems that lead to sleep talking.
IV. Is It Dangerous to Talk in Your Sleep?
Most of the time, talking in your sleep is not dangerous at all. The main problem is often sleep fragmentation, which means that you and your partner might not get enough sleep if these episodes happen a lot.
There are a few warning signs to look out for, though, that could mean a more serious problem is going on:
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Moving around violently or flailing your arms and legs while you sleep (this could be REM Behavior Disorder).
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If you bite your tongue, have trouble controlling your bladder, or are confused when you wake up, this could be a sign of seizures.
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If someone suddenly starts talking loudly and has motor symptoms like tremors or stiffness, it could be a sign of a neurological disorder like Parkinson’s, dementia, or epilepsy.
Also, even though sleep talking might not hurt you directly, it can still hurt your partner. If your late-night talking is keeping them up at night or making them tired during the day, it could hurt your relationship.
V. When to Get Medical Help
If you talk in your sleep more often, it gets violent, or it starts suddenly in adulthood, you might want to think about getting professional help. You should also ask for help if:
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There are episodes happening a few times a week.
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There are worries about the safety of partners because of violent movements or sleep problems.
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The talking starts in adulthood or comes with other neurological symptoms, such as tremors, memory loss, or confusion.
A clinical work-up typically includes a comprehensive sleep history, the maintenance of a sleep diary, and possibly a neurological examination. If REM Behavior Disorder, seizures, or sleep apnea are suspected, a polysomnography (sleep study) may be suggested.
VI. Management Based on Evidence
A. First Line: General Sleep Hygiene
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Regular sleep schedule:To keep your sleep cycle stable, go to bed and wake up at the same time every day, even on weekends.
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Optimize your sleep environment:Make the bedroom cool, dark, and quiet to help you sleep. To help your body relax, turn off screens 30 to 60 minutes before bed.
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Mind your intake:You shouldn’t drink coffee, alcohol, or nicotine for at least 4 to 6 hours before bed. You also shouldn’t eat big meals right before bed.
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Exercise during the day:Regular exercise can help you sleep better, but you should stop working out at least two hours before bed.
B. Taking Care of Underlying Problems
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Sleep apnea treatment:Using a CPAP machine can help people with sleep apnea get better sleep.
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Cognitive Behavioral Therapy for Insomnia (CBT-I):If you have sleep problems that make you talk in your sleep, CBT-I can really help.
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REM Behavior Disorder management:For REM Behavior Disorder, medications like clonazepam or melatonin might help, and it’s important to make the bedroom safe.
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Neurological conditions:If you have Parkinson’s or dementia, it’s important to get the best neurologic treatment and make sure the bedroom is safe from accidents.
C. Medicine: When Necessary
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Medication is not often needed to stop sleep talking, but in very bad cases, clonazepam or melatonin may be given to help with REM sleep fragmentation.
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If SSRIs or other medications are making it hard to sleep, you might want to talk to your doctor about changing or lowering the dose.
VII. Ways for Partners to Stay Alive
Here are some ways to deal with the nightly talking if you live with someone who talks in their sleep:
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Use sound blocking:Earplugs, a white-noise machine, or even a fan can help block out the sounds.
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Consider separate sleeping arrangements:If your sleep is really messed up, you might need to sleep in separate beds (yes, it happens!).
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Encourage medical evaluation:If the episodes happen a lot, are violent, or are worrying, urge your talker to get checked out. The doctor may find it helpful to have recordings of the talking.
VIII. Important Points
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Talking in your sleep is common and usually not dangerous. But if it happens a lot, is violent, or starts suddenly in adulthood, you should see a doctor.
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Sleep stability is important. To get the best sleep, make your bedroom as comfortable as possible, fix your schedule, and take care of any sleep or mental health problems you may have.
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Changes to the bedroom and support from a partner can often fix the social problems. Medications should only be used as a last resort.
Sleep talking is often just a strange thing we do while we sleep. But if it’s starting to affect your life, there are a lot of things you can do to fix it. So don’t be afraid to take steps to help both of you sleep better.
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