By Julie-Ann Sherlock
Sleep is a vital process for physical and mental well-being. However, some people (me!) struggle to get enough quality sleep or suffer from insomnia. Some of us also experience unusual behaviours during sleep, known as parasomnias.
Two common parasomnias are sleep talking (somniloquy) and sleepwalking (somnambulism). For most people, they are harmless, but for others, they may indicate underlying health conditions or cause disruptions to the quality or duration of rest. Insomnia can trigger all sorts of problems, too.
I have struggled with sleep talking and walking since I was a child. This has impacted my life in so many ways. Without good quality sleep, losing weight is almost impossible, I suffer from regular headaches and am permanently exhausted. And that’s before I even dive into the dangers I have put myself in by walking and my sore throats from screaming in my sleep!
So, let’s look at pillow talking and sleepwalking and see what experts suggest can help.
Pillow Talking
Sleep talking is involuntary speech during sleep. It can range from unintelligible mumbling to coherent dialogue or, in my case, screaming obscenities! It occurs in all stages of sleep, including REM (Rapid Eye Movement) and non-REM sleep. The content and nature of the speech can vary depending on the stage of sleep.
While I am not alone, it is relatively rare in adults, with only around 5% of us regularly chatting up a storm while catching some Zs. Children are much more likely, with up to 50% sleep talking occasionally. It often decreases with age. And, no, this is not further proof that I refuse to grow up!
So, what causes it? Here are some factors:
- Genetics: Sleep talking often runs in families. My younger sister and adult sons are prone to some muttering, so in our case, this is true.
- Stress and anxiety: Heightened emotional states can trigger sleep talking episodes.
- Sleep deprivation: Inadequate sleep increases its likelihood.
- Alcohol or drug use: Substances that alter brain function can disrupt sleep patterns.
- Underlying disorders: Conditions like REM sleep behaviour disorder (RBD) or night terrors may involve speech during episodes. I have RBD, and this is likely the cause of my nocturnal vocalisations.
Although typically harmless, it can disturb partners or indicate emotional stress. In some cases, it provides clues about underlying neurological issues. Frequent or severe sleep talking sometimes requires a sleep study (polysomnography) to detect related disorders.
It looks like my regular “What, what, what” or “F**k, f**k, f**k” ramblings will be continuing for the foreseeable as, apart from taking sedatives that leave me like a zombie the next day. I have yet to crack the code to stop my RBD.
Sleepwalking
Episodes of walking or performing other activities while still asleep usually happen in the deep stages of non-REM sleep (stage 3). It is more common in children (5%), though some adults (1.5%) experience it. Sigh, me again.
There are various levels and symptoms of the condition:
- You may get out of bed, walk around, talk incoherently, or perform other tasks without conscious awareness. As a child, I folded and delivered laundry to the appropriate bedrooms while sleeping, a task my mother wished I would repeat.
- Eyes may remain open, appearing awake, but you are unresponsive to external stimuli.
- Sleepwalkers typically do not remember doing it after waking up. This is where I differ, as I usually wake up and realise what I am doing, which is more in line with RBD symptoms.
When it comes to the causes, like talking, there are various reasons, from sleep deprivation, stress and fever. Again, substance use can be a trigger, and sleep disorders like restless legs syndrome or obstructive sleep apnea increase the risk.
Risks Of Sleepwalking
Walking around without full consciousness is, unsurprisingly, very dangerous. There is a high risk of injury from falling down stairs or wandering outdoors. Balconies or rooms high up with windows I could climb through give me anxiety.
I have gone outside a few times, and once, I tried to break my bedroom window because I was dreaming my house was on fire. I slammed the window with my hands, which ended up bruised, but more worryingly, I went to get the fire extinguisher, not to put out the fire, but to break the windows. Luckily, my sons heard me and stopped me, or I could have been dealing with pretty major cuts.
Apart from the risk to myself, once, I was angry at my eldest son in a dream and was going to punch him in rage. He heard me and had to restrain me against a wall while telling me I was dreaming to stop me from hurting him. This can bring emotional distress to my family members or sleeping partners. I never share a room with family or friends on a trip because of this, sometimes adding a significant expense to the trip.
Overcoming Your Sleep Issues
Reducing stress and maintaining good sleep hygiene can help combat sleep talking. However, if linked to other sleep disorders, medical intervention may be necessary. A sleep study or mental health evaluation may help to rule out other disorders like epilepsy or psychological stress or help you find ways to overcome your issues.
Some sleep hygiene tips are:
- Develop a Sleep Schedule: Go to bed and wake up at the same time each day to regulate sleep cycles.
- Reduce Stress: Incorporate meditation, yoga, or breathing exercises into daily routines.
- Create a Safe Sleep Environment: Remove obstacles from the room and install child-proof locks if sleepwalking is a concern.
- Avoid Alcohol and Stimulants: These substances can disrupt sleep and trigger parasomnias.
- Use White Noise Machines or Earplugs: If sleep talking disrupts a partner’s rest, sound-masking devices can help.
A little bit of pillow talking, sleepwalking and insomnia, if persistent or severe, may need checking for underlying medical or psychological issues that need attention. Understanding these behaviours’ causes, symptoms, and treatment options allows you and your family to manage them effectively and get some quality, healthy sleep.
Hopefully, you and I can find some relief from these problems and finally get some quality sleep.