Sleep talking is common and can happen to anyone. Although it is not a serious medical issue, it can be embarrassing when you don’t sleep alone. Below are ways on how to stop sleep talking.
Studies show that people who talk in their sleep are usually light sleepers. To prevent yourself from spurting out gibberish at night, there are steps you can take to ensure you get a better and deeper night’s rest.
Exercise At Least 2 Hours Before Bedtime
Workouts, especially cardiovascular ones like jogging, will help regulate and tire your body, which will aid you in falling asleep faster.
Make sure not to do your workouts immediately before bedtime though as the adrenaline in your body may make you feel more awake.
There are researches showing that the best time to exercise is during the day while the sun is still out.
Exposing yourself to sunlight can help your brain associate the light with being awake and active, and the dark with winding down and sleeping.
Over time, this will also improve your body clock by training your mind and body to slow down and relax at night.
Skip Alcohol, Caffeine, and Sugar
Limit or avoid drinking alcohol at night as these can disrupt your sleep patterns and make your sleep lighter than it already is.
Also avoid caffeinated and sugary drinks such as coffee, tea, or sodas, as these will give you a burst of energy and prevent deep sleep.
Opt for Light Dinners
A heavy meal can cause indigestion which will make it hard for you to get a restful sleep. This will lead to more sleep talking.
Opt for a light dinner and eat it at least 4 hours before going to bed. It’s best to choose fruits and vegetables for your meal.
Late-night snacks should be avoided as much as possible as these may be hard for your body to digest and metabolize.
Stress and anxiety are one of the main things that cause sleep talking. This is the reason why most people talk about their work when sleep talking.
To minimize your stress levels, make sure that your body and mind is fully relaxed and calm before going to bed.
You can do this through a variety of ways such as meditating, praying, getting a massage, or listening to calming music. You can also unwind by taking a hot bath.
Avoid watching TV, using your computer, or playing with your phone, as these can sometimes cause you more stress without you knowing.
This will also keep your mind active even after you have fallen asleep, lessening the chances of getting a good night’s rest.
Prepare Your Bedroom
Your bedroom should be an oasis. Keep it neat and tidy and get rid of anything that might distract you.
Create a mood that will facilitate a more restful sleep by keeping your room as quiet and dark as possible.
Make your bed as comfortable as you can by choosing a mattress and sheets that you find most pleasing. You can also use soothing oils such as lavender and tea tree to help you lull to sleep.
Remember to use your bed only for sleeping. This will help your brain associate your bed with sleeping and not with anything else.
Get Enough Sleep
Research shows that most sleep talkers are not just light sleepers, but are also usually deprived of the amount of sleep that their body needs.
Decrease your frequency of sleep talking by getting as much as 8 hours of sleep every day. This will give your body enough time to recharge and recover.
Also, try to set a definite time for going to bed and waking up to further improve your body clock.
Remember, the deeper and more relaxed your sleep is, the lesser chances you have of sleep-talking. Do you think my tips on how to stop sleep talking are helpful? Comment below! Please share this article to your friends too!