How to stop sleep talking

Young boy yelling at voice recording microphone

If you’ve ever had a partner tell you you’re keeping them up at night with your sleep talking, you're not alone. Sleep talking is one of the most common sleep disorders. It’s also mostly harmless. Find out why you sleep talk, and what you can do about it, below. 

What is sleep talking?

Sleep talking, aka ‘somniloquy’ is a sleeping disorder that’s characterised by talking during sleep without being aware of it.  It’s a type of parasomnia - an abnormal behaviour that occurs during sleep. 

Why do we sleep talk?

No one really knows. There is some evidence for it being genetic, with sleep talking often running in the family. And some evidence that it may be linked to our dreams. 

When does sleep talking occur?

Unlike most parasomnias that only occur in one stage of sleep, sleep talking can occur in either REM or non-REM sleep. 

What do people say when they’re sleep talking?

While sleep talk can range from silently moving the lips with no speech, to nonsensical gibberish and mumbling, to fully coherent speech, one study found that 60% of sleep talk is incomprehensible. 

It’s unclear whether the content of what you’re saying in your sleep is related to your everyday life, or if it’s related to your dreams, but interestingly, when speech is comprehensible, it follow similar patterns to everyday conversation, in that there can be proper use of grammar and pauses (as if waiting for another person to speak).

How common is sleep talking?

While sleep talking is most common in children, one study concluded that 66% percent of the population have experienced it. So it’s fairly common. What’s more, because you aren't aware you’re sleep talking, you won’t know you’re a sleep talker unless there’s someone around to witness it. So it’s likely that the percentage of sleep talkers is even higher than 66%. 

Is sleep talking dangerous?

For the most part, no. More often than not sleep talking doesn’t occur frequently enough to be a problem. If it’s persistent enough to keep your sleep partner or roommates awake at night, that could lead to insomnia or other sleep issues for them. If that’s the case, a few tactics your sleeping partner could adopt include:

  • Wearing earplugs to bed

  • Using a white noise machine to drown out sleep talking

It should also be noted that if sleep talking occurs alongside other sleeping disorders, it could be signs of a bigger issue with your sleep. If that’s the case, you should consult a medical professional to get to the bottom of it. 

Is sleep talking more prevalent in people with mood disorders?

There is evidence to suggest a link between anxiety, depression, PTSD and sleep talking. Alcohol and medications, such as antidepressants, may also cause sleep talking.

How to stop sleep talking

Because the cause of sleep talking is unknown, there is no sure-fire way to stop sleep talking altogether. Fortunately, sleep talking is usually harmless. However, if it’s bothering you or your sleeping partners, there are some things you could try that might help you reduce episodes.

A lot of the recommendations are concerned with establishing good sleep habits. These will help you get a better night’s rest and in turn may help reduce incidences of sleep talking. Some recommendations include:

  • Going to bed and getting up at the same time every day (even the weekends!)

  • Avoiding caffeine in the evening

  • Giving yourself some time to relax before going to bed

  • Regularly exercising

  • Getting enough vitamin D by going outside during the day

  • Creating a comfortable space for sleep (warm bedding, etc.)

  • Turning off electronic devices a few hours before bed 

It could also help to keep a sleep journal. Take note of what you did that day or before your bedtime, and the quality of your sleep. You could also ask a friend or partner to let you know when you’ve been sleep talking. With this information, you’ll be able to better understand what activities help you get a better night’s sleep. And you’ll have the information on hand if you ever need to present them to a doctor or sleep specialist. 

While sleep talking rarely requires treatment, if you're worried it could be a sign of a more serious sleep disorder, seek out a medical professional, who’ll be able to help you diagnose and treat any sleep disorders you might have.

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.

Peter Shakespeare