Can somniloquy be cured? Ideas to stop talking sleep

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 insignificant speeches of someone who is taking a nap.

It is for this reason that while 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 it, which depend on the factor behind the specific case that the person lives. Let's find out.

• Related article: "The 7 main sleep disorders"

Somniloquy: what is it?

Before going into more detail about 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 are the causes at the brain level that make this happen. This disorder usually does not require treatment., unless it has a serious impact on the well-being of the person and their closest environment.

Factors that influence its appearance

Several factors have been raised that may explain why a person ends up talking while sleeping, although, as previously stated, it is not clear what the cause of this could be.

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

How to cure somniloquy?

Currently, there is no specific treatment to treat somniloquy, since, in most cases, it is not something particularly worrisome. However, efforts have been made to reduce the number of times people talk at night and prevent it from becoming something serious in the long term. For it, special emphasis is placed on the quality of sleep and the place where you sleep, although there are many more strategies that can be followed to reduce episodes of somniloquy.

1. Sleep the necessary

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

Sleeping irregularly, that is, 8 hours on some days and 5 on others, will cause the body to have Difficulty achieving deep sleep, which is a risk factor for talking while sleeping is asleep.

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

2. go to bed at the same time

Getting 8 hours of sleep is great, but it can be a hard habit to get into if you never go to bed at the same time.

You should try to sleep at the same time, since otherwise you are less likely to get a deep sleep, plus it will be much more difficult to try to follow the first advice in this recommended article.

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

3. Exercise daily

Exercising daily is also another of the typical tips that are given to have a good life, and, although it may not seem like it, it has a positive influence on talking while you sleep.

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

But "daily" is said in the double sense, that is, to do 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. Manage stress

Stress aggravates somniloquy, especially due to the fact that prevents deeper sleep and makes you more susceptible to talking in your sleep.

If you are in tension you are going to have a very bad dream, and for that reason it is very important to learn to manage stress. For this you can practice yoga, relaxation exercises, meditate, go to psychological therapy...

5. comfortable environment

The environment greatly influences the quality of sleep. Creating a comfortable environment helps you relax more easily, although this doesn't always have to be easy.

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

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

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

6. Avoid drinking alcohol

Alcohol is always a bad thing, whatever is said. But it is especially bad when consumed immediately before going to sleep, since it makes it difficult to fall asleep, increasing the risk of somniloquy.

• You may be interested in: "These are the 9 effects that alcohol has on the brain in the short and long term"

7. Avoid caffeine consumption

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

After 6:00 p.m., it is not recommended to consume that much-desired cup of coffee, since it contributes to either having insomnia or not achieving a deep sleep, the latter being an influential factor in talking while sleeping sleep.

8. Exposure to natural light

Natural light, that is, regulates circadian cycles. Exposing yourself to this light for about eight hours, even indirectly helps the brain associate light with having to be awake, while, at nightfall, they will associate darkness with going to sleep.

After spending a few weeks receiving light during the day, it is possible that one feels more active during the hours of sun, while at night it will go into rest 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 within 4 hours before going to sleep and the food is very greasy, digestion, which will occur while trying to sleep, will become very difficult.

As you will be having difficulty deferring food, the body will not have a restful rest, which is another factor that can influence talking while you sleep.

10. Keep a positive attitude

Although strange as it may seem, maintaining a positive attitude is key to being able to enjoy a full life, and sleeping well 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 spending a long time in bed, worries put the body in tension, causing it not to fall asleep soundly and to talk while sleeping.

When is it necessary to go to a professional?

As we were already saying, somniloquy is not a medical condition that should be of special concern. The level of intrusion into daily life is rather lowAlthough the problems 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 yourself, it is necessary to go to a professional, be it a 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, be able to cure somniloquy more easily. Normally, the following aspects are looked at:

1. Start of problem

To find out when the episode of somniloquy began, family members are usually used and close people who have seen the patient talk in his sleep.

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

2. Consumption of medicines

Some episodes of sleepiness are a side effect of taking certain medications. That is why it is important keep in mind which drugs, prescription and over-the-counter, are being or have been taken in the last weeks.

Regardless of whether or not the drug that might be behind the somniloquy is found out, there is no should stop taking those that, for whatever reason, are being consumed without first consulting the professional.

3. Examine physical and mental health

Talking while asleep, 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.

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

On the other hand, psychological disorders such as depression and anxiety disorders They 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
• Imman, 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.