Can somniloquy be cured? Ideas to stop talking in your sleep

Is it possible to stop talking in our sleep? Let's look at several key ideas to prevent this from happening.

Somniloquy is a disorder that occurs when a person, while asleep, speaks, either with or without meaning.

This problem, usually not very serious, can be a nuisance for the person who has to listen to the inconsequential speeches of the person who is having a snooze.

It is for this reason that, although some people do not consider this to be a significant problem, there are those who wonder if it is possible to cure somniloquy.. There are several ways to do so, which depend on the factor behind the specific case that the person lives. Let's discover them.

Somniloquy: what is it?

Before going into more detail on how to cure somniloquy, it is necessary to briefly explain what it is. It is a sleep disorder in which the person who suffers from it speaks unconsciously while sleeping. It is not known what causes this to occur at the brain level. Generally, this disorder does not require treatmentunless it has serious repercussions on the well-being of the person and his or her immediate environment.

Factors that influence its appearance

Several factors have been suggested that may explain why a person ends up talking in his or her sleep.Although, as previously mentioned, it is not clear what could be the cause of this.

• Alcohol consumption and substance abuse.
• Medication use (somniloquy as a side effect).
• Dizziness.
• Fever.
• High stress and presence of anxiety disorder.
• Sleep disorders: sleep apnea, sleepwalking and night terrors.
• Sleep deprivation.
• Severe mental disorders.

How to cure somniloquy?

At present, there is no specific treatment for somniloquy, since, in most cases, it is not of particular concern. However, efforts have been made to reduce the amount of nighttime talking and prevent it from becoming serious in the long term. To this end, special emphasis is placed on the quality of sleep and the place where people sleep, although there are many more strategies to reduce the number of nighttime talking.However, there are many other strategies that can be followed to reduce episodes of somniloquy.

1. Get the sleep you need

The most widespread recommendation is to sleep between 6 and 8 hours, which is considered necessary.which is what is considered necessary for the organism to recover after a hard day.

Sleeping irregularly, i.e. some days 8 hours and others 5, will make it difficult for the body to achieve deep sleep, which is a risk factor for talking while asleep.

To facilitate sleep, you can read a book before going to sleep and avoid screens such as cell phones, television and computers.

2. Go to bed at the same time

Sleeping 8 hours is all very well, but it can be a difficult habit to get into if you never go to bed at the same time.

You should try to go to sleep at the same time, since otherwise you are less likely to get a deep sleep, and it will be much more difficult to try to treat the symptoms.It will also be much more difficult to try to follow the first tip in this recommended article.

The body works with patterns, regulating hormonal cycles and behaviors. The time you go to sleep, the time you wake up and how long you have been asleep are aspects that guarantee a correct sleep pattern.

3. Exercise daily

Exercising daily is also another of the typical tips given for a good life, and, although it may not seem like it, it has a positive influence on talking in your sleep.

Even if it's just walking 20 minutes each day, moderate physical activity helps regulate the body and mind.. Exercise uses up energy reserves, making it easier to fall into deep sleep during the night.

But 'daily' is said in the double sense, i.e., doing it every day and during the day. It is not recommended to exercise immediately before going to bed.

The Cardiovascular system is activated when you do physical activity, which makes you more awake and, if you go to sleep immediately after doing it, you will suffer from insomnia.

4. Managing stress

Stress aggravates somniloquy, especially because it prevents you from getting a deeper sleep. it prevents you from having a deeper sleep and you are more susceptible to talk in your sleep..

If you are under stress you will have a very bad sleep, and for this reason it is very important to learn how to manage stress. To do this you can practice yoga, relaxation exercises, meditate, go to psychological therapy....

5. Comfortable environment

The environment has a great influence on the quality of sleep. Creating a comfortable environment helps you to relax more easily, although this does not always have to be easy.

Sometimes you live in places that are naturally noisy. For this purpose you can buy a white noise machine or buy earplugs..

It may also be that the problem is light. Some people need absolute darkness, while others need a little light to sleep soundly. The former can buy an eye mask and the latter an LED lamp with dim light.

The bed should be as comfortable as possible. If the mattress is worn out, it should be changed. Pillows should be a good support for the head and not leave the neck tense and contracted.

6. Avoid alcohol consumption

Alcohol is always a bad thing, no matter what anyone says. But it is especially bad when consumed immediately before going to sleep, since it makes it difficult to fall into a deep sleep, increasing the risk of suffering somniloquy..

7. Avoid caffeine consumption

Caffeine is a stimulant substance, always used to wake up. On this basis, it is clear that consuming beverages such as tea or coffee, which contain this psychostimulant, a few hours before going to sleep is not a good idea..

After 6 p.m. it is not recommended to consume that much desired cup of coffee, since it contributes to either having insomnia or not being able to have a deep sleep, the latter being an influential factor in talking while sleeping.

8. Exposure to natural light

Natural light regulates circadian cycles. Exposure to this light for about eight hours, even if only indirectly, helps the brain to associate light with sleep. helps the brain to associate light with having to be awake, whereas, at nightfall, the brain is more likely to associate light with having to be awake.When night falls, it will associate darkness with going to sleep.

After a few weeks of receiving light during the day, you may feel more active during the sunlight hours, while at night you will switch to sleep mode.

9. Do not eat too much before going to sleep

Eating too much before going to sleep, especially very heavy dinners, are fatal at bedtime. If you eat in the 4 hours before going to sleep and what you eat is very greasy, digestion, which will occur while you are trying to sleep, will become very difficult.

As you will be having difficulties to defer the meal, the body will not have a restful rest, which is another factor that can influence the talking while sleeping.

10. Maintain a positive attitude

Oddly enough, maintaining a positive attitude is key to enjoying a full life, and getting a good night's sleep is no exception.

When you have a negative attitude, you attract, as if it were a magnet, bad thoughts, accompanied by anxiety and worries that, of course, come when trying to fall asleep..

In addition to falling asleep later despite having been lying down for a long time, worries put stress on the body, causing you not to sleep soundly and to talk in your sleep.

When is it necessary to see a professional?

As we were saying, somniloquy is not a medical condition to be especially concerned about. The level of interference in daily life is rather low.However, the problems that are behind it, such as high levels of anxiety and bad habits, require intervention.

If the quality of sleep is extremely poor and there is no way to improve it oneself, it is necessary to go to a professional, whether psychologist, psychiatrist or doctor, to address it therapeutically.

This is especially important since, in the long run, if a solution is not found for a lack of deep sleep, more serious sleep disorders may develop. and even mental disorders such as depression.

When going to see a professional, it is very important to make a compilation of possible factors that explain the particular case and, thus, to be able to cure somniloquy more easily. Normally, the following aspects are looked at:

1. Onset of the problem.

To find out when the episode of somniloquy started, we usually turn to family members and people close to the patient who have seen him/her. and people close to the patient who have seen the patient talking in his sleep.

If the episode coincides with an important event in the person's life, such as the loss of a family member or other stressful event, it is possible to initiate a psychological approach to the problem behind the somniloquy.

2. Medication use

Some episodes of somniloquy are a side effect of taking certain medications. It is therefore important to be aware of what prescription and non-prescription drugs you are taking or have taken in the past few weeks. in the last few weeks.

Regardless of whether or not you find out which drug could be behind the somniloquy, you should not stop taking those that, for whatever reason, are being consumed without first consulting a professional.

3. Examine physical and mental health

Sleep talking, in itself, is not a serious problem, but what may be behind it is. It could be a sign of physical illness or mental disorder, both of which require intervention.

Seeing a professional to address these underlying problems should be a priority, since not only can somniloquy as a symptom associated with them be improved, but also many other aspects of the person's life and increase their well-being. For example, fever is associated with sleep talking, especially in the form of delusions and delirium.. This problem, once treated pharmacologically and cured, no longer causes sleep talking.

On the other hand, psychological disorders such as depression and anxiety disorders are also related to somniloquy.

Bibliographic references:

• American Academy of Sleep Medicine (2014) International classification of sleep disorders, 3rd edn. American Academy of Sleep Medicine, Darien
• Inman, D. J., Silver, S. M., & Doghramji, K. (1990). Sleep disturbance in post-traumatic stress disorder: A comparison with non-PTSD insomnia. Journal of Traumatic Stress, 3(3), 429-437.