Why Do I Talk in My Sleep and How Can I Stop?

A woman lying down on a blue pillow and talking in her sleep.

Do you talk in your sleep? Does it wake your partner up in the middle of the night? Or are you the one who is rudely awoken by mumbling from the other side of the bed?


Sleep talking is incredibly common. And while it is potentially embarrassing and disruptive, it’s also highly likely to be completely harmless.


Let’s learn more about it and see how you can stop yourself from talking in your sleep.

Key Takeaways

  • Sleep talking, also called somniloquy, is a very common type of parasomnia, or sleep disorder.

  • Scientists don’t yet understand what causes it, but believe it could be triggered by disrupted sleep, mental health issues, or genetics.

  • Talking in your sleep is usually completely harmless, but it can disrupt your partner’s rest.

  • The best way to stop sleep talking is to improve your sleep quality.

  • If your partner talks in their sleep, try using earplugs, a white noise machine, or sleeping in separate bedrooms.

Table of Contents

What Is Sleep Talking?

Sleep talking, also known as somniloquy, is a type of parasomnia, or sleep disorder. In the vast majority of cases, it’s completely harmless. In fact, you probably won’t even know you were talking in your sleep unless someone tells you.


People who talk in their sleep can whisper, yell or speak at their regular volume. They may say whole sentences, conduct entire conversations, but also mumble and grunt unintelligibly. They may also be acting out a dream, sometimes even supplying a running commentary.


A common misconception about sleep talking is that people only shout profanities or curse in their sleep. And while this does happen, it is far from always the case. Talking in your sleep can be embarrassing, especially if you talk about something you would prefer to keep private.


The main difficulty with somniloquy is the disruption it can cause to the sleep talker’s partner or roommate. If you yell or grunt loudly in your sleep, chances are your co-sleeper will be affected. More on how to combat this predicament further on.

Why Do I Talk in My Sleep?

Scientists are still not exactly sure what causes sleep talking. However, since they believe most parasomnias are a combined state of wakefulness and sleep, somniloquy might be triggered by disrupted or disturbed sleep patterns. However, there’s no conclusive evidence to support this theory.


Here are some of the potential causes of sleep talking:


  • Physical and emotional stress

  • Mental health conditions like anxiety and post-traumatic stress disorder

  • Sleep deprivation

  • Sleep apnea

  • Certain medications

  • Alcohol or substance abuse

  • Jet lag


As you can see, all of these conditions negatively impact sleep quality, which is why sleep talking might accompany them. You may notice that you talk in your sleep more often when you are sleep-deprived, worried or not feeling well.


Scientists believe sleep talking may sometimes be related to dreams, but this is not always the case. We tend to dream in the REM phase of sleep, which is the deep, restorative stage of rest. However, we may talk in any sleep stage, including non-REM sleep.


Other sleep disorders can also trigger sleep talking. One specific disorder, called REM sleep behavior disorder, is often accompanied by sleep talking. People who suffer from it can act out their dreams. They can talk, punch, walk and even run, because the part of their brain that should paralyze their muscles while they are asleep isn’t doing its job.


Night terrors and sleepwalking can also sometimes be accompanied by talking, shouting or mumbling. It is yet unclear whether the talking is caused by what is happening in the dream. Fever dreams can also trigger talking in your sleep.


Research published in Psychiatric Genetics has found that parasomnias may run in families.(1) If someone in your family talks in their sleep, you may have inherited it too.

How Common Is Sleep Talking?

Sleep talking is one of the most common sleep disorders. In a study published in Sleep Med, 66.8% of people reported having had at least one episode of sleep talking in their life.(2) That’s actually a couple of percent more than the number of people who have reported ever having had a nightmare.


Sleep talking is more common in children than in adults. Kids often conduct their dreams out loud, but they most often grow out of it by the time they reach adulthood. Both men and women are equally susceptible to sleep talking.


Whether you are aware of it or not, chances are you’ve talked in your sleep at some point. In fact, since most people are very rarely aware they are yapping away in their sleep, the data about the prevalence of somniloquy might be skewed, and the numbers may be even higher than reported.

Is Sleep Talking Harmful?

Sleep talking is almost always completely harmless. Its biggest downside can be the disruption it causes to your partner or roommate. It shouldn’t usually wake you up, so you may not even know you’ve had an episode if there’s no one around to hear it.


Sleep talking also doesn’t tend to be a nightly occurrence, so even if you do jerk yourself awake, chances are it won’t happen again tomorrow night.


It might be a bit embarrassing, especially if, for example, you sleep-talk on a plane or in a bus. You might also share personal details you would rather keep private, which can also be a bit of an embarrassment.


If your sleep talking is paired with a more serious sleep disorder, like sleepwalking or night terrors, it might be more alarming for your partner. The talking itself should be no cause for concern. However, the other parasomnia might be disrupting your sleep and preventing you from getting enough rest.


In extremely rare cases, when sleep talking occurs suddenly and very frequently, it could be a sign of dementia, sleep apnea, epilepsy or Parkinson’s disease.

How Can I Stop Sleep Talking?

A woman meditating on her bed as part of her bedtime routine to prevent sleep talking.

There is no specific remedy guaranteed to prevent you from talking in your sleep. Treatment also isn’t usually necessary, since sleep talking doesn’t tend to be a regular occurrence.


Since all parasomnias are considered to be linked to sleep disruption, your best course of action if you want to stop yourself from having sleep talking episodes is to improve your sleep hygiene.


Here is what you can do:


  • Establish a regular sleep schedule. Go to bed at the same time every night (including on the weekends) and wake up at the same time, too.

  • Limit distractions at least an hour before bed. This should mean no more screen time, loud noises or demanding activities. Instead, read a book, meditate, or listen to calming music. You can also take a warm shower or bath, do your skincare routine, or unwind in any other way you like.

  • Keeping a sleep diary can help you find a routine that suits you. Write down when you went to bed, how many hours of sleep you got, how well you slept and what you did before bed to pinpoint what works best.

  • Make sure to get some exercise every day. You don’t have to do anything strenuous; a simple walk will do. Eat a balanced diet filled with nutrient-rich ingredients.

  • Limit your intake of stimulants like caffeine or alcohol before bed, as they can disrupt your sleep.

  • If you are taking any medication, talk to your doctor about the effects it might have on your sleep.

When to See a Doctor About Your Sleep Talking

You will not usually need to see a doctor if you are talking in your sleep. However, if you notice it’s really starting to affect you or your partner’s sleep, you should pay a visit to a healthcare professional.


Here are some signs that seeing a sleep specialist might be in order:


  • You are very sleepy during the day and can’t seem to get enough sleep.

  • Your sleep talking is so frequent that your partner or roommate gets woken up very often.

  • You are affected by severe sleep talking and have multiple episodes a night.

  • You have been talking in your sleep every day for weeks.

  • If you also have night terrors, walk in your sleep or have any other parasomnia.


Your doctor might recommend a sleep study to try to discover what is causing your sleep talking. While preparing for a sleep study is simple enough, you might get a bit nervous about trying to fall asleep in a somewhat medical environment. Bringing your own pillow and any sleep aids you usually use can be a huge help.

What Can I Do If My Partner Talks in Their Sleep?

A woman is talking in her sleep, while her partner covers his ears to block out the noise.

The person who usually draws the short end of the stick is the sleep talker’s bed partner. While the chatterbox will remain asleep, their partner will keep getting woken up and may have a hard time falling back asleep. This may start to cause resentment and frustration.


If your partner talks in their sleep, here is what you can do:


  • Try using some earplugs. They will block out the noise of your partner’s chatter, and you are more likely to stay asleep. The Manta Earplugs are a good, affordable choice, and you can also use them when traveling.

  • You can also try to use noise to mask the sound of your partner’s nightly mutterings. The Manta White Noise Machine blocks them out by masking any disruptive sounds coming from your neighbors or the street. If you want to block out light at the same time, try the Manta SOUND Sleep Mask New Gen. Play your favorite noise color, or try an ASMR playlist to send you off to sleep.

  • Finally, you can also move to a different bed and initiate a sleep divorce. This will certainly prevent your partner from waking you up with their sleep talk. However, their feelings might get hurt if you just pack up and move to the couch, so an open and honest conversation is a must.


Talk to your partner about their sleep talking and decide on the best way to ensure you both get plenty of rest. Try to discover what is causing it – are they particularly stressed, or are they sleep-deprived? While your lack of sleep may make you a bit short-tempered, don’t take it out on your chatty partner. They aren’t doing it on purpose.

Conclusion: What Was It You Said?

Sleep talking affects two in three people at least once in their lives. And while it might be a bit embarrassing, it usually isn’t anything to worry about.


If you want to reduce sleep talking episodes, aim to improve your overall sleep habits. Maintain a consistent sleep schedule, stop looking at screens an hour before bed and grab a book instead.


The worst thing about sleep talking is that it can disrupt your bed partner’s sleep. However, if you keep the lines of communication open and find a solution together, you can overcome even your nightly chatter.


What has your partner been saying in their sleep lately? Tell us in the comments!

Sources:  

(1) “Parasomnias: co-occurrence and genetics.” Psychiatric Genetics, journals.lww.com/psychgenetics/abstract/2001/06000/parasomnias__co_occurrence_and_genetics.2.aspx. Accessed 24 June 2025.

(2) “Prevalence of different parasomnias in the general population.” Sleep Med, pubmed.ncbi.nlm.nih.gov/21093361/. Accessed 24 June 2025.


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