Have you ever woken up to people asking “what were you saying in your sleep?” Or you’ve woken up to your partner talking while sleeping? Somniloquy is also known as sleep talking is a sleep disorder that can be almost embarrassing. You find a sleep talker speaking in an unknown language or talking in full sentences.
Sleep talking can be mild, moderate and severe. A mild case can be talking in your sleep once a month, moderate could be once a week while a severe case would be talking every day.
Stress and not getting enough sleep can be a reason for sleep talking. Here are a few ways to stop sleep talking if you struggle with this:
Get enough sleep: This is a no brainer. Adequate sleep is the sleep that lasts for up to seven to nine hours. If you’re waking up too early or sleeping too late, you may find yourself talking while sleeping. A sure way to fix this is creating a sleep schedule that allows you to get the required hours of sleep you need as an adult.
Eat light meals before bed: Eating heavy meals before bed will have you battling insomnia. Sleep deprivation is a major cause of sleep talking. To avoid this, get rid of the carbs before bedtime and opt for proteins and vegetables which are high in nutrients and will help you sleep. Remember, it’s best to eat three hours before bedtime.
Create a bedtime routine: A bedtime routine that relieves stress will stop you from chatting in your sleep. An hour before bedtime you can have a cold shower or a hot bath depending on the weather limit the use of technology, play soothing music and journal or meditate. What this does is that it relaxes you which improves sleep.
Avoid alcohol and caffeine: Drinks made with caffeine makes it difficult for you to fall asleep while alcohol in your system before bed will have you waking up in the middle of sleep and which makes you tired and drowsy the next day which results in your sleep talking the next night.
Monitor your habits: You can track what’s making you sleep talk by monitoring your sleeping habits. Take note of the food you ate, the time you went to bed, and the medications you’ve taken before going to bed. Do this for a few weeks and write down your observations. Did you sleep talk when you took a particular medication? Or when you exercised? These observations will help you tailor your habits to reduce sleep talking