You may love your partner more than life itself, but when you wake up in the middle of the night because of their incessant sleep talking; loving your partner becomes a little bit harder. Sleep has a very close connection to your wellbeing, being related to your physical and mental health. Plus, if your partner is keeping you from your much-needed eight hours a night, the wellness of your relationship could also be at stake! So, how do you get your partner to keep sch-tum when you’re sleeping?
When your partner suffers from somniloquy, or sleep talking, they have no control over what they say and can say things they wouldn’t otherwise when conscious. When you tell you partner about it, or the things they’ve said, they can often be quite shocked as they don’t remember doing it, may have used different voices or language to that which they usually use. This sleep talking may have been spontaneous, or induced by something you’ve said. Though it does no harm to your partner, you may be at risk of sleep deprivation, as well as the emotional impact of having someone you love say unusual things, or even yell out during the night.
Sleep talking can be caused by a number of factors, including stress, depression, fever, sleep deprivation, daytime drowsiness, medications and alcohol. There may be a hereditary element involved, but often it’s external factors that seem to stimulate the behaviour. Underlying sleep conditions, such as sleep apnoea, make your partner more prone to talk in their sleep because they often fail to sleep soundly. Sleep talking rarely requires treatment, but your partner should seek medical attention if the episodes become very frequent, emotional, aggressive, abusive or dramatic. Your partner should keep a sleep diary, so that the doctor can see their sleep patterns over the course of two weeks. The diary should include bedtimes, the approximate time your partner fell asleep and woke up, any medicines your partner takes and when they’re taken, working hours, stress levels, exercise undertaken, and any drinks consumed.
Here are a few techniques that can keep your partner’s lips zipped after bedtime:
1. Get enough sleep. Your partner is more likely to sleep talk if they’re sleep-deprived.
2. Develop a relaxing pre-sleep habit. Your partner could try having a warm bath or a light bedtime snack before bed, drinking warm milk, listening to soft music or reading for 10 minutes.
3. Listen to your body. Your partner should only go to bed when they feel sleepy.
4. Avoid things that will interrupt your sleep. Your partner should avoid TV, smoking, heavy meals, caffeine and alcohol at bedtime.
5. Create the right environment. Your bedroom needs to be set up in a way that endorses sleep, so make sure it’s as quiet and cosy as possible.
6. Reduce stress. Practising simple exercises, stretches or yoga poses on a regular basis can help your partner to reduce daily stress levels, and sleep better as a result.
7. Stick to a routine. Your partner should maintain a regular schedule for meals, medications, chores, and other activities.
8. Eat the right foods. Tryptophan increases your body’s level of serotonin, which helps you to feel good and get to sleep more easily. Therefore, your partner should eat plenty of tryptophan-fuelled foods, such as wheat germ, cottage cheese, milk, eggs, and almonds.
9. Avoid taking sleeping pills. While sleeping pills may help with the odd episode of restless sleep, most doctors avoid prescribing them for periods longer than three weeks.
10. Block out the distractions. You can help your partner sleep better and talk less by getting them some earplugs, or something to create white noise, such as a fan. Just in case these tips don’t work, you might want to invest in some ear plugs for yourself too!