Are you wondering how to stop sleep talking? Well, no sure shot method is known to stop sleep talking, but a compilation of one or more techniques could help you out. The first is to avoid any stress you may be undergoing and get plenty of sleep. So, in today’s article, let’s take a look at all the easy methods that can help you stop sleep talking.
Keep a Sleep Diary
One of the reasons why you sleep talk may be your everyday routine or your sleep pattern. So, how do you decode the reason? The answer is simple. To learn how to stop talking naturally, try to look at all the reasons behind the problem. Make a note of everything, like at what time you go to bed, if you are taking medicines, the number of cups of coffee you consume, and more to stop sleep talking. Do this exercise for at least two weeks and you will be able to recognize a pattern of why you sleep talk.
For instance, see if you sleep talked on the day when you had one too many glasses of wine or when you slept for only a few hours? Tweak these habits and see if it makes a difference and helps you stop sleep talking.
Get Enough Sleep Daily
If you are not getting enough sleep, it can be one of the reasons why you are sleep-talking. Therefore, make sure you sleep for at least seven to nine hours. Even here, check if you wake up too early or sleep too late when you sleep talk? If you notice any discrepancies, start to adjust slowly to stop sleep-talking. This is one of the methods to not talk in your sleep.
Now, if the reason why you are sleep talking is that you are not getting enough sleep. Then gradually increase your time. For instance, you can start with 15 minutes and then keep increasing it till you hit your ideal bedtime.
If you have trouble waking up where you feel groggy even after a full sleep, then immediately expose yourself to some sunlight. This can help jumpstart your circadian rhythm so your brain will comprehend that it is now time to wake up, and this can help you stop sleep-talking.
Limit Caffeine and Alcohol
Drinking coffee or alcohol right before bed can hamper the quality of your sleep. However, too much alcohol can lead to sleep talking. So, one of the things you can do is to avoid caffeine after 2-3 PM and make sure you avoid alcohol completely. And, if it works, you know what the problem is and how to stop sleep talking.
Follow Healthy Diet
A healthy diet is very underrated yet exceptionally vital. Did you know? When you consume heavy meals that are full of refined carbohydrates, it can elevate the risk of insomnia.
Some of the most common examples of refined carbs include cakes, soda, white bread, and more. So, if this is your everyday story, then try to switch to a healthy diet. This includes fiber, protein, greens, and a good amount of healthy fats. Also, don’t consume food just before you go to bed. Eat at least 2-3 hours before so you aid good digestion and stop sleep talking.
Essential oils
As mentioned before, disturbed or incomplete sleep can be the reason for sleep talking. So, how to not talk in your sleep? One of the ways you can try is to ensure you enjoy a deep and peaceful slumber. And for that, you can make use of essential oils to stop sleep talking. These oils are used for aromatherapy and can help you relax and sleep.
You can use them via a diffuser, add a few drops of the oil on your pillow or apply it to your skin. But remember, if you plan to apply it to your skin, mix it with a base oil, such as almond oil, jojoba oil, or coconut oil.
Weighted blankets
How to stop sleep talking? One of the ways how to prevent sleep talking is to use weighted blankets. How weighted blankets can help with sleep taking is that they can avoid any anxiety that might be bothering you and help you enjoy a deep slumber.
Weighted blankets are anywhere between 3 to 20 pounds and can also help with insomnia, attention deficit hyperactivity disorder, and autism spectrum disorder.
Magnesium supplements
Magnesium supplements can be used to improve any insomnia symptoms. And if you are sleep talking because of insomnia, this method can be very useful. In fact, in a study with elderly patients, it was seen that taking 500 mg of the supplement daily curbed many issues associated with insomnia. They were able to fall asleep faster and easier too.
If your sleep talking is because of insomnia, you can use magnesium supplements as sleep talking treatment after consulting with your doctor.
White noise
White noise is a type of noise that consists of all frequencies having equal intensity. If you are unable to sleep well because of the disruptions in the room and this is causing sleep talking, then you can use white noise to tone down any distraction and to stop sleep talking.
Even a 2021 study showed us that white noise was a great idea for people unable to achieve sound sleep because of environmental noise around them. So, to stop talking in sleep, you can use this method if disturbed sleep due to the surrounding noise. So, try this to stop talking in sleep.
Create a Relaxing Bedtime Routine
A relaxed bedtime is a great way to ensure you fall asleep easily and peacefully and also curb any anxiety that you may be experiencing. Some of the things you may try include;
- Meditation or yoga before bed
- Decide on a set bedtime and follow it religiously
- Set aside all the electronics at least an hour before bed
- Drink relaxing tea such as chamomile or lavender
- Take a warm bath
- Listen to soothing music
- Read a good book
- Create a to-do list for the next day
What causes sleep talking?
There are no known reasons why sleep talking occurs, but is sleep talking bad? It is usually harmless. However, if it is a prolonged issue or seems severe, there can be an underlying health issue associated with it. It is important to note that sleep talking can also occur with sleepwalking. And this is usually seen in children who suffer from sleep terrors. While there are no sleep-talking causes, some things that can put you at a risk include;
- Sickness
- Fever
- Sleep deprivation
- Mental health conditions like anxiety and depression
- Stress
- Alcohol
When To Speak To Your Doctor
While in most cases it is not a harmful disorder, you must see a doctor if;
- Sleep talking is interfering with your sleep quality
- If you feel exhausted because of sleep talking
- If sleep talking is accompanied by other serious problems, such as seizures or a psychiatric disorder
- If after the age of 25 years, you are sleep talking for the first time
If sleep talking occurs once in a while, try the above-mentioned tips to stop sleep talking. However, if you think it can be related to any other serious problem, such as sleep apnea or sleepwalking then it is important to visit a doctor to check the reason behind the disorder.
