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

This problem, usually not very serious, can be a nuisance for the person who has to listen to the unimportant speeches of the one who is taking a nap.

This is why, although some people do not consider this to be a significant problem, some people wonder whether it is possible to cure somniloquism . There are several ways of doing this, which depend on the factor behind the person’s particular case. Let’s discover them.

Somniloquia: what is it?

Before going into more detail about how to cure somniloquism, it is necessary to briefly explain what it is. It is a sleep disorder in which the person who suffers it speaks unconsciously while sleeping. It is not known what causes this to happen at the brain level. Generally, this disorder does not require treatment , unless it has a serious impact on the person’s well-being and their immediate environment.

Factors influencing their occurrence

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

  • Alcohol consumption and substance abuse.
  • Use of medications (somniloquism 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 sleepiness?

Currently, there is no specific treatment for sleepiness, since in most cases it is not a particular concern. However, efforts have been made to reduce night-time talking and to 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 one sleeps , although there are many more strategies that can be followed to reduce episodes of drowsiness.

1. Get the necessary sleep

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

Sleeping irregularly, that is, 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 sleeping.

To help you sleep, you can read a book before you go to bed and avoid screens like those on your mobile phone, TV and computer.

2. Going to bed at the same time

Sleeping 8 hours 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, otherwise you are less likely to get a deep sleep , and 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 all aspects that ensure you have a correct sleep pattern.

3. Exercise daily

Exercising daily is also another typical tip 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 is only 20 minutes a day, doing moderate physical activity helps regulate the body and mind . Exercise wastes energy reserves, making it easier to go into a deep sleep at night.

But ‘daily’ is said in the double sense, i.e. 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. Managing stress

Stress aggravates drowsiness, especially because prevents deeper sleep and one is more susceptible to dream talk .

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

5. Comfortable environment

The environment has a great influence on the quality of sleep. Creating an environment in which you are comfortable 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 you can buy a white noise machine or buy earplugs .

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

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

6. Avoiding 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 somnilochemistry .

7. Avoiding caffeine consumption

Caffeine is a stimulating 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 6pm it is not recommended to consume that much desired cup of coffee, since it contributes to either having insomnia or not getting a deep sleep, the latter being an influential factor in talking while sleeping.

8. Exposure to natural light

Natural light, that is, regulates the circadian cycles. Exposure to this light for about eight hours, albeit indirectly helps the brain to associate light with having to be awake , while, at nightfall, 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 sunny hours, while at night you will go into sleep mode.

9. Do not eat too much before going to sleep

Eating too much before going to bed, especially very heavy dinners, is 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 trying to sleep, will become very difficult.

Because you will be having difficulty deferring meals, your body will not have a restorative break, which is another factor that can influence your speech while you are sleeping.

10. Maintain a positive attitude

As 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 you were a magnet, bad thoughts, accompanied by anxiety and worries that, of course, come when you try to fall asleep .

In addition to falling asleep later despite having been in bed for a while, worrying puts stress on the body, causing it not to sleep soundly and to talk in its sleep.

When is it necessary to go to a professional?

As we were saying, sleepiness is not a medical condition for which one should be particularly concerned. The level of interference in daily life is rather low , although the problems behind it, such as high levels of anxiety and bad habits, do 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 to a lack of deep sleep is not found, more serious sleep disorders and even mental disorders such as depression can develop.

When you go 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 sleepiness more easily. Normally, the following aspects are looked at:

1. Start of the problem

Relatives and people close to the patient who have seen the patient talk in his sleep are usually used to find out when the sleeping episode started.

If the episode coincides with a major event in the person’s life, such as the loss of a family member or another stressful event, it is possible to initiate a psychological approach to the problem behind the sleep disorder.

2. Medication consumption

Some episodes of sleepiness are a side effect of taking certain medications. This is why it is important to be aware of which drugs, both prescription and non-prescription, are being taken or have been taken in the last few weeks.

Regardless of whether or not you find out which drug might be behind your sleepiness, you should not stop taking those that, for whatever reason, are being consumed without first consulting your doctor.

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.

Turning to the professional to address these underlying problems should be a priority, since not only can sleepiness 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 sleep talking.

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

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.