Sleep talking explained: Why it happens and how to manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Wondering why people talk in their sleep? Explore the mental and physical causes of sleep talking, whether it can be dangerous, and 9 tips to manage it for a quieter night.
Picture this: You wake up in the morning refreshed and ready to take on the day. You’re sitting having your morning coffee or breakfast when you notice your partner, roommate, or family member is giving you a weird look. When you ask them why, they tell you that you talked in your sleep last night.
Hearing this can bring up a range of emotions. You might feel amused, confused, or even disoriented. Even more, you may be wondering how it’s possible to have no memory of it.
Sleep talking is common for a lot of people, and it’s equally common to have no memory of it. While talking in your sleep might come as a surprise, it’s generally harmless — just your brain’s way of getting rid of the stress of the day or of working through some of your memories.
But of course, the experience can be confusing, especially if it happens frequently. Here’s all you need to know about this mysterious nighttime event.
What is sleep talking?
Sleep talking is exactly what it sounds like — it’s talking while you’re asleep. But it can be more complicated than that. People can murmur, laugh, launch into full conversations, and even deliver dramatic monologues.
Clinically, it falls under the umbrella of parasomnias, which is a group of behaviors that occur during sleep. The episodes are usually short—lasting just a few seconds or minutes—and most of the time, the people who do it have no memory of it happening.
Sleep talking can happen to anyone at any age. It’s most common in children, but plenty of adults talk in their sleep as well. It’s important to note that this type of behavior isn’t considered a medical condition. In fact, it doesn’t even impact the sleep quality of the sleep-talker.
Are there different types of sleep talking?
Researchers recognize that sleep talking can show up in a few distinct ways depending on when it occurs during the sleep cycle.
Sleep talking during non-REM sleep tends to be more nonsensical. A person could murmur, sigh, or say words that trail off mid-sentence. Because this stage of sleep is deeper, the brain’s ability to form coherent speech is limited.
Sleep talking during REM sleep, on the other hand, can sound like it’s a part of an everyday conversation. It may even sound like the person is acting out a scene, because they’re talking during the dream-heavy part of the night.
5 causes of sleep talking
Some people sleep talk sporadically, while others do it more often. It can also flare up during stressful times or for no clear reason at all. Confusing, right? To break it down more, here are five common reasons people talk in their sleep:
1. Stress and anxiety: Emotional overload can stir your nervous system and lead to sleep talking, especially during your REM cycle.
2. Sleep deprivation: When you’re overtired, your brain struggles to regulate sleep stages. This can increase your chances of sleep talking.
3. Alcohol or substance use: These can disrupt your sleep rhythm and lead to more fragmented sleep and more nighttime chatter.
4. Fever or illness: Being sick—especially with a fever—can make sleep more restless and increase your vocal activity in the night.
5. Genetics: Sleep talking can run in families. If your relatives talk in their sleep, you have a higher chance of also talking in your sleep.
Can sleep talking be dangerous?
On its own, sleep talking is almost always harmless. Most of the time, it’s just your brain’s way of playing back bits of stress or memories from your day. But like anything involving the mind and body, there are exceptions.
Here’s when it might be a red flag:
Frequent and intense episodes: If sleep talking is happening nightly, or involves shouting, or obvious distress, it could be worth looking into. This kind of intensity might point to something more complex than random chatter.
Combined with physical movement: Talking in your sleep while also flailing, kicking, or getting out of bed could mean you’re also experiencing another parasomnia, like REM sleep behavior disorder (RBD). In these cases, you may want to seek medical attention.
Linked to poor sleep or daytime exhaustion: If the person who sleep talks is also constantly tired during the day, sleep disturbances could be interfering with rest more than it seems.
Associated with trauma or mental health issues: In rare cases, intense sleep talking can be connected to unresolved trauma or ongoing psychological stress. If it’s persistent and emotionally intense, it could be helpful to speak with a therapist or sleep specialist.
How to control sleep talking: 9 tips for a more peaceful night
If you want to quiet your nighttime monologues—especially if you share a bed with someone—there are several practical ways you can do it. Here are nine tips to reduce the frequency and intensity of your sleep talking.
1. Stick to a consistent sleep schedule
Going to bed and waking up at the same time every day—even on weekends—can help regulate your circadian rhythm. It can also help you sleep more deeply, which can reduce your chances of sleep talking.
To help you go to bed at the same time every night, set a bedtime reminder on your phone.
2. Create a wind-down routine that actually works for you
Making a short and repeatable routine can help signal to your brain that it’s time to sleep.
A simple routine might look like brushing your teeth, dimming the lights, listening to your favorite Sleep Story, or reading a few pages of a book. You could also avoid screens for an hour before bed.
3. Manage stress during the day
If your day’s packed and emotionally charged, your brain might be working overtime after you fall asleep. So, build in small moments of emotional release to help keep your body and nervous system calmer.
This could be a quick journal entry, an evening walk, or even a venting session with a friend.
4. Avoid alcohol and caffeine close to bedtime
We get it, sometimes an evening drink sounds good, but if it’s getting close to bedtime, try an herbal tea or mocktail in lieu of that espresso martini. Both caffeine and alcohol can disrupt your sleep cycle in their own way. Caffeine is a stimulant, and alcohol can cause you to wake up in the middle of the night.
To give you a better night’s rest, stop caffeine by mid-afternoon, and give yourself at least an hour between your last drink and bedtime.
5. Make your bedroom sleep-friendly
Keeping your bedroom cool, blocking out disruptive light, and having comfortable bedding can make a big difference in your sleep quality.
If you live in a noisy area or are easily disturbed at night, consider getting earplugs or a white noise machine to give you the best shot at a good night’s sleep. (Here are 10 other sleep habits that can help you sleep better.)
Read more: 6 tips you need to create the best sleep environment
6. Practice a simple relaxation technique before bed
Relaxation exercises can help soothe your nervous system and reduce sleep talking. So, practice doing a few deep breaths or a short body scan right before bed.
You could try the 4-7-8 breathing method by inhaling for four seconds, holding for seven, and exhaling for eight. Here are an additional 10 types of breathing exercises (and how to practice them).
💙 Relax your body before sleep by listening to The Breathing Space with Tamara Levitt.
7. Keep a sleep diary to track patterns
If your sleep talking is persistent or especially disruptive, a journal can help you spot triggers.
So, track your bedtime, diet, and any sleep talking incidents (from your perspective or your partner’s). Then, look for patterns, like whether episodes happen more often after stressful days or late nights.
8. Create buffer time before sleep
Working or doomscrolling right up until bedtime doesn’t give your brain a chance to transition peacefully into rest.
Try to give yourself a 30-minute buffer before bed to disconnect and decompress. You could fold laundry, doodle, or even stretch.
💙 Listen to a Sleep Story like Pets and their People with Alicia Maison to help relax before bed.
9. Talk to a professional if it’s interfering with your life
If sleep talking becomes intense, frequent, or emotionally distressing—either for you or someone you sleep with—it may be time to consult a sleep specialist.
A professional can help you rule out other sleep disorders, or they can help reassure you that everything’s fine.
Sleep talking FAQs
What causes someone to talk in their sleep?
Sleep talking can be triggered by a combination of factors. Stress, sleep deprivation, and emotional overload are some of the most common reasons. But it can also be linked to genetics — if sleep talking runs in your family, you’re more likely to do it yourself.
It can also show up during illness, after consuming alcohol, or if you’re on certain medications that affect your sleep cycle.
Is sleep talking linked to dreams?
It can be, especially when it happens during REM sleep. During REM, your brain is highly active, and sleep talking in this stage can sound more emotional or coherent.
With that said, sleep talking can also happen in non-REM sleep, where your speech tends to be more mumbled and nonsensical.
Can sleep talking be a sign of stress?
Yes! Talking in your sleep can definitely be a sign of stress. If your nervous system’s activated or overwhelmed, your sleep may be more restless and fragmented, which can then increase your likelihood of sleep talking.
For some people, it’s like a subconscious release valve, letting go of the mental noise from the day. While this usually isn’t something to worry about, persistent and intense episodes could be a sign that your mind needs a little help winding down.
When should you be concerned about sleep talking?
If your sleep talking happens frequently—like several nights a week—or it’s emotionally charged, it could be worth exploring. You may also want to pay attention if it’s accompanied by other behaviors, like thrashing, walking, or vivid nightmares.
If your sleep talking is disrupting your rest or your partner’s, or if you’re experiencing daytime fatigue, talking with a sleep specialist could provide you with more clarity and peace of mind.
How can you help someone who talks in their sleep?
A good way to help someone who talks in their sleep is to try not to wake them during an episode. Waking them can be disorienting, so instead, focus on creating a restful environment that supports deeper sleep. You could also encourage regular routines, stress-reducing habits, and good sleep hygiene.
If the sleep talking is affecting you as their partner, consider earplugs, white noise machines, or sleeping separately a few nights a week, if needed.
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