7 Ways to Stop Sleep Talking (2025)

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Co-authored byNancy Lin, PhDand Megaera Lorenz, PhD

Last Updated: January 10, 2022References

1. Sleep talking is a parasomnia, or unusual sleep behavior. Like the name suggests, sleep talking can involve talking, whispering, mumbling, or speaking soundlessly (with just your lips moving) while you sleep. While it’s technically an “abnormal” sleep behavior, it’s actually extremely common. Most people experience it at least once in their lives!^[1]

   • Unlike most parasomnias, sleep talking can happen at any point during the sleep cycle, during REM (rapid eye movement) or non-REM sleep.
   • While some parasomnias, such as sleepwalking, can be potentially dangerous, sleep talking is typically safe. It can be embarrassing for some people, however.

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   Dreams, sleep apnea, and other factors might lead to sleep talking. Sometimes, people sleep talk as they dream, but this isn’t the case for everyone. Experts believe that obstructive sleep apnea, PTSD, or REM sleep behavior disorder might also cause sleep talking.^[2]

   • In some cases, sleep talking often goes hand in hand with other sleep issues, like night terrors, sleep walking, or confusion arousals (when you wake up suddenly feeling confused or disoriented).^[3]
   • If you start sleep talking after age 25, it could be connected to a medical or mental health issue.
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   It may run in your family. Some studies show that there might be a genetic component to sleep talking. If someone else in your family does it, there’s a higher chance that you will, too.^[4]

   • It’s possible that other parasomnias that often occur with sleep talking also have a genetic link. These include things like nighttime teeth grinding, nightmares, and sleepwalking.

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   How to survive sleeping with a sleep talker | CNNSleep Talking: Signs, Causes, and TreatmentWhat Causes Sleep Talking?Talking in Your Sleep: Sleep Talking Causes and Treatments

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1. Yes, many people do. According to researchers, as many as 2 in 3 people may sleep talk at some point in their life, and 17% of people sleep talk more frequently. Children tend to sleep talk the most, but adults can do it as well.^[5]

   • Other experts believe that only 5% of all adults sleep talk in their lifetime. Still, that’s more people than you might originally think!^[6]

1. Possibly, but it’s not that likely. In one study, researchers found that about half of all sleep talkers were mumbling, getting muffled by pillows and bedding, or moving their lips without actually saying anything. Most other sleep talkers spoke as though they were arguing or disagreeing with someone. There’s a chance that you might slip up and say something embarrassing in your sleep, but most sleep talkers don’t even remember what they say during the night.^[7]

   • As awkward as sleep talking may be, you aren’t aware of the words, phrases, or sentences that you’re saying while asleep. If a friend, roommate, or partner hears you say something weird, gently remind them that you have no control over it, and you don’t remember what you said.^[8]

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   Create a regular, consistent sleep schedule for yourself. Try to get to bed and wake up around the same time each day, getting around 7-9 hours of sleep each night.^[9] Also, put away all your electronics at least 30 minutes before heading to bed, so you have plenty of time to unwind and relax.^[10]

   • Deep breathing and progressive muscle relaxation are some great ways to chill out before bed.^[11]
   • A good routine can prevent unwanted sleep disruptions, which may lead to sleep talking.
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   Transform your room into a cozy sleep sanctuary. Changing up your bedroom won’t directly stop your sleep talking, but it will improve your sleep quality overall. Experts suggest keeping your bedroom nice and dark, and setting the temperature somewhere between 60 and 67°F (16 and 19°C).^[12]

   • If you can sleep comfortably without any disruptions, you might not sleep talk as much.
   • Keep your room as quiet as possible, too. If there’s a lot of noise outside your room, close your doors and windows. You can also drown out sounds with a fan or white noise machine.
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   Avoid stress, alcohol, and caffeine.^[13] Stress, alcohol, and caffeine can disrupt your sleep, which may make your sleep talking worse. To be safe, stop drinking anything caffeinated at least 6 hours before heading to bed, and limit how much alcohol you drink each day. If work stressors leave you tossing and turning each night, create a stress management plan to help you manage your day-to-day schedule a little better.^[14]

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   Get plenty of exercise during the day.^[15] Getting enough physical activity will improve your quality of sleep, which might make you less likely to sleep talk. Try to spend time outdoors during the day so you get a bit of sunlight, too.^[16]

   • Aim for at least 30 minutes of moderate-intensity cardio per day. That could include things like jogging, swimming, or riding a bike.^[17]
   • Don’t do any intense exercise within 1-2 hours of going to bed, since working out can initially cause a burst of energy that might keep you awake. Try to get it done earlier in the day.
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   Don’t eat heavy meals before bed. Eating too much right before you sleep can affect your sleep quality, and it might make you more likely to sleep talk.^[18] Avoid foods that are spicy or fatty in particular, since those can be harder to digest and are more likely to disrupt your sleep.^[19]

   • On the other hand, some foods may help you sleep better at night. Try having a light snack of bananas, turkey breast, or berries in the evening. Milk or fish may also help.^[20]
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   Use your bed only for sleep and sex. If you work, play, or watch TV in bed, you’ll start associating it with being awake. Avoid doing anything other than sleeping or getting intimate with a partner in bed. That way, you’ll find it easier to go into “sleep mode” at night.^[21]

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   There are no science-based cures out there. Unfortunately, a lot of different factors can lead to sleep talking, so there’s no one-size-fits-all solution that will solve this issue.^[22] However, a sleep specialist may be able to help you figure out what’s going on.^[23]

   • A sleep specialist might conduct a sleep study. During this study, you’ll get some rest at a sleep center, so the specialist can study your sleeping habits and accurately diagnose what’s causing the problem.^[24]
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   Treating any underlying mental health issues may help. In some cases, sleep talking may be related to issues like depression or anxiety.^[25] It’s also been linked to PTSD.^[26] If you struggle with one of these conditions, talk to your doctor or a therapist about treatment options.

   • With treatment, your overall quality of sleep will likely improve.
   • Since sleep-talking can also be associated with the use of alcohol or stimulants, talk to your doctor if you have problems with substance abuse or dependence. They can give you advice or even prescribe medications to help you quit.

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   It becomes serious when it affects your roommates or sleeping partner. Your roommate or partner might benefit from a noise machine or earplugs, which can help mask the sound. If these solutions still don’t help, one of you can sleep in a different area instead.^[27]

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   It’s also an issue if it bothers you or comes with other sleep problems. If your sleep talking really worries you for any reason, talk to your doctor about it. It’s also a good idea to see your doctor if your sleep talking is accompanied by other symptoms, such as insomnia or daytime sleepiness.^[28]

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