Can Somniloquy Be Cured? Ideas To Stop Talking In Your 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 inconsequential speeches of someone who is taking a nap.
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 it, which depend on the factor behind the specific case that the person is experiencing. Let’s discover them.
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 generally does not require treatment unless it seriously impacts the well-being of the person and their immediate environment.
Factors that influence its appearance
Several factors have been proposed that may explain why a person ends up talking while sleeping although, as has already been said previously, it is not clear what the cause of this could be.
How to cure somniloquy?
Currently there is no specific treatment to treat somniloquy, since, in most cases, it is not something particularly worrying. However, efforts have been made to reduce the amount of talking 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 where you sleep although there are many more strategies that can be followed to reduce episodes of somniloquy.
1. Get enough sleep
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, on some days 8 hours and on 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
Getting 8 hours of sleep is great, but it can be a difficult habit to get into if you never go to bed at the same time.
You should try to sleep at the same time, otherwise you are less likely to achieve 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 the entire 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 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 every day, Doing 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, that is, 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 doing 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 because prevents you from having a deeper sleep and is more susceptible to talking in your dreams
If you are under tension you are going to have a very bad sleep, and for that reason it is very important to learn to manage stress. To do this you can practice yoga, relaxation exercises, meditate, go to psychological therapy…
5. Comfortable environment
The environment greatly influences the quality of sleep. Creating an environment in which you are comfortable helps you relax more easily, although this does not always have to be easy.
Sometimes you live in places that are naturally noisy. To do this you can buy a white noise machine or buy earplugs
It could also be that the problem is the light. There are those who need complete darkness, while others need a little 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 out, it must be replaced. The pillows should provide 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 you say. 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 from somniloquy
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 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 falling asleep.
8. Expose yourself to natural light
Natural light, that is, regulates circadian cycles. Expose yourself to this light for about eight hours, even indirectly helps the brain associate light with having to be awake while, as night falls, you will associate darkness with going to sleep.
After receiving light during the day for a few weeks, you may feel more active during sunny hours while when night comes you will go into rest mode.
9. Don’t 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 what you eat is very greasy, digestion, which will occur while you are trying to sleep, will become very difficult.
Since you will be having difficulty deferring food, your body will not have a restful rest, which is another factor that can influence talking while you sleep.
10. Maintain a positive attitude
Although strange as it may seem, maintaining a positive attitude is key to enjoying 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 it comes to falling asleep
In addition to falling asleep later despite having been lying down for a long time, worries put stress on the body, causing it not to sleep deeply and to talk while sleeping.
As we were already saying, somniloquy is not a medical condition for which you should have special concern. The level of interference in daily life is rather low although 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 on your own, 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 can 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 the problem
To find out when the episode of somniloquy began, family members are usually consulted and close people who have seen the patient talk while sleeping.
If the episode coincides with an important event in the person’s life, such as the loss of a family member or another stressful event, it is possible to begin a psychological approach to the problem behind the somniloquy.
2. Medication consumption
Some episodes of somniloquy are a side effect of taking certain medications. That is why it is important keep in mind what drugs, with and without prescription, are being consumed or have been consumed in the last weeks.
Regardless of whether or not you find out which drug could be behind the somniloquy, you should not stop taking those that, for any reason, you are taking 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.
Going to the professional to address these underlying problems should be a priority, given that not only can somniloquy be improved as a symptom associated with them, but also many other aspects of the person’s life and increase their well-being. For example, fever is related to sleep talking, especially in the form of delusions This problem, once treated pharmacologically and cured, stops causing talking in sleep.
On the other hand, psychological disorders such as depression and anxiety disorders are also related to somniloquy.
