If you or (possibly even more annoying) someone close to you regularly talks in their sleep, what can you do about the sleep talking?
Everyone talks in their sleep occasionally. Usually it’s a side effect of a particularly vivid dream or nightmare. Sometimes it’s the manifestation of something stressful that’s taking place in your life.
But when your sleep talking turns from an occasional problem to something that happens near enough every night, it’s time to do something!
Ways to help reduce sleep talking
- Try cutting down on things like alcohol and caffeine – these can disturb your sleep patterns. The more your sleep patterns are disrupted, the more likely other sleep problems including sleep talking are to happen.
- Make sure you eat a good diet. Cut down on the junk food and sugary drinks. It’s way too easy to eat convenience food because it’s convenient. Start by reading the labels – if you need a microscope or the background colour is almost the same as the ingredients list, there’s a good chance the manufacturer doesn’t want you to delve too deeply into what’s in the packet and that will likely be to your detriment.
- Don’t drink diet soda either – switch to water or no-added sugar juice if you really do need a sweet drink. The problem with diet soda is that our bodies don’t know it doesn’t contain sugar (your stomach can’t read that ingredients list) so we react as though it does. Plus the side effects of some of those artificial sweeteners are enough to feed your worst nightmares.
- Make sure that you’re getting enough sleep. Lack of sleep can make your sleep talking worse. It sounds a bit odd that talking in your sleep can be brought on by not sleeping enough but it can be one of the causes. Relax before retiring for the night and try to make your bedtime routine as consistent as possible so that your body instinctively knows when to go to sleep rather than having to figure out your erratic schedule.
- Unwind before you go to bed – if your mind is too active, it could manifest this as sleep talking. That means not checking your phone or Facebook or Twitter seconds before you go to bed. Your mind takes time to slow down – give it that chance otherwise it will continue buzzing long after you try to close your eyes and fall asleep.
- Take time out for yourself to relax – listen to your favorite music, go for a walk in the park, maybe take a swim, anything to help you to relax more. Personally, I listen to a meditation track most evenings. I find that it helps my mind to chill out and prepares me for a deep, relaxing, night’s sleep.
- Establish a regular bed time – our bodies like routine and this should help reduce your sleep talking. It doesn’t have to be precisely to the minute – a time window of about an hour seems to work for most people.
- Keep the temperature of your bedroom consistent. Too hot or too cold and you won’t get a good night’s rest. Depending on the climate where you live, that can be easy or less easy. But it’s certainly do-able and you should aim to keep your bedroom temperature as constant as possible.
- Make sure you are relaxed before you go to sleep. This can be anything from carrying out a simple meditation through to making sure that you don’t watch scary movies (or the news!) too close to sleeping. Quite a few of the other tips will help you to relax.
- Make your bedroom as dark as possible. I cover up my alarm clock and make sure I don’t have standby lights glowing in my bedroom – if you can’t do that, a piece of Blu Tack is a low tech way to cover up the small glow.
If none of those cure your sleep talking, then it’s also worth investigating hypnosis.
Because hypnosis works at a deep level, it can help your unconscious mind to deal with your sleep talking problem.
Listening to the MP3 just before you go to sleep will help you to get a good night’s rest without chattering away whilst you sleep.