Sleep apnea is a disorder that occurs when a person, asleep, speaks, with or without meaning.
This problem, usually not very serious, can be a nuisance for the person who has to listen to the insignificant speeches of those who make a stock exchange.
It is for this reason that while some people do not consider this to be a significant problem, there are those who wonder if it is possible to cure drowsiness. There are several ways to do this, depending on the factor causing the specific case the person is going through. Let’s find out.
Drowsiness: what is it?
Before going into more detail on how to cure drowsiness, it becomes necessary to briefly explain what it is. It is a sleep disorder in which the sufferer speaks unconsciously while sleeping. They don’t know what causes in the brain are causing this to happen. Usually, this disorder does not require treatmentUnless it has a serious impact on the well-being of the person and their immediate environment.
Factors Influencing His Appearance
Several factors have been raised that may explain why a person ends up speaking while sleeping, Although, as stated earlier, it is not clear what could be the cause.
- Alcohol consumption and substance abuse.
- Use of medication (drowsiness as a side effect).
- High stress and the presence of anxiety disorder.
- Sleep disorders: sleep apnea, sleepwalking and night terrors.
- Sleep deprivation.
- Serious mental disorders.
How to treat drowsiness?
There is currently no specific treatment to treat drowsiness, as in most cases it is not something of particular concern. However, we have tried to reduce the number of times we speak at night and to prevent this from turning into something serious in the long run. For that, special emphasis is placed on the quality of sleep and where you sleepAlthough there are many other strategies that can be followed to reduce episodes of drowsiness.
1. Sleep as needed
The most popular recommendation is to sleep between 6 and 8 hoursThis is what is considered necessary for the body to recover after a hard day.
Sleeping irregularly, i.e. around 8 hours a day plus 5 additional days, will make it difficult for the body to sleep, which is a risk factor for speaking while falling asleep.
To make it easier for you to sleep, you can read a book before bed and avoid screens such as cell phones, televisions, and computers.
2. Lie down at the same time
8 hours of sleep is fine, but it can be a difficult habit to get into if you never go to bed at the same time.
You should try to sleep at the same time, otherwise you are less likely to sleep soundly.Also, it will be much more difficult to try to follow the first tip in this recommended article.
The body works with patterns, regulating hormonal cycles and behaviors. The time you go to bed, the time you wake up and the amount of time you have slept are aspects that ensure a correct sleep pattern.
3. Exercise daily
Daily exercise is also another of the typical tips given for having a good life, and while it might not sound like that, it positively influences the way you talk while you sleep.
Even if you only walk 20 minutes a day, doing moderate physical activity helps regulate body and mind. Exercise depletes energy stores, making it easier to get deep sleep at night.
But that of the “daily” is said in both directions, that is to say to do it every day and during the day. It is not recommended to exercise right before bedtime.
The cardiovascular system is activated when you do physical activity, making you more alert, and if you go to bed immediately after doing so, you will experience insomnia.
4. Manage stress
Stress makes drowsiness worse, especially because it prevents you from having a deeper sleep and you are more likely to speak in dreams.
If you are tense you are going to have a really bad sleep, and for this reason it is very important to learn how to deal with stress. For this you can practice yoga, relaxation exercises, meditate, go to psychotherapy …
5. Comfortable environment
The environment greatly influences the quality of sleep. Creating an environment that you are comfortable in helps you relax more easily, although it doesn’t always have to be easy.
Sometimes you live in naturally noisy places. For this you can buy a white noise machine or buy earplugs.
The problem may also be slight. Some need absolute darkness, while others need a little light to sleep like a log. The first one can be bought a face mask, and the second one an LED light with a dim light.
The bed should be as comfortable as possible. If the mattress is worn, it should be replaced. Pillows should be a good support for the head and not leave the neck strained and contracted.
6. Avoid alcohol
Alcohol is always a bad thing no matter what you say. But it is especially bad when consumed immediately before bedtime, since it is difficult to reconcile deep sleep, increase the risk of drowsiness.
7. Avoid caffeine consumption
Caffeine is a stimulating substance, always used to wake up. On this basis, it is clear that consuming drinks such as tea or coffee, which contain this psychostimulant, a few hours before bedtime is not a good idea.
From 6 p.m. onwards, it is not recommended to consume that much-desired cup of coffee, as it contributes to either insomnia or deep sleep, the latter being an influencing factor for speaking during sleep.
8. Expose yourself to natural light
Natural light, that is to say, regulates the circadian cycles. Exposure to this light for about eight hours, although indirectly it helps the brain to associate light with the need to be awake, While at nightfall, he will associate darkness with bedtime.
After spending a few weeks receiving light during the day, you may feel more active during the sunny hours by arriving at night you will go into sleep mode.
9. Don’t eat too much before bed
Eating too much before bed, especially very heavy dinners, is fatal at bedtime. If you eat within 4 hours of bedtime and the food is very fatty, digestion, which will occur while you are trying to sleep, will become very difficult.
As you will have a hard time withholding food, the body will not have restful rest, which is another factor that can influence speech during sleep.
10. Keep a positive attitude
Strange as it may sound, maintaining a positive attitude is essential to being able to enjoy a full life, and sleeping well is no exception.
When you have a negative attitude, you are attracted, like a magnet, to bad thoughts, accompanied by anxiety and worries that, of course, come when it comes to falling asleep.
In addition to falling asleep later despite the time spent in bed, worries tire the body, preventing it from falling asleep soundly and speaking while sleeping.
When should you go to a professional?
As we said, drowsiness is not a medical condition for which special attention should be paid. The level of interference in life daily is rather lowAlthough the underlying issues, such as high levels of anxiety and bad habits, need to be addressed.
If the quality of sleep is extremely poor and there is no way to improve it on your own, you should seek professional help, be it a psychologist, psychiatrist or doctor, for therapeutic treatment. .
This is particularly important because, in the long run, if no solution is found for a lack of deep sleep, they may develop more severe sleep disorders and even mental disorders such as depression.
During a visit to a professional, it is very important to make a list of the possible factors that explain the particular case and thus be able to cure drowsiness more easily. As a rule, the following aspects are considered:
1. Beginning of the problem
To find out when the sleepwalking episode started, family members are usually referred and those close to them who saw the patient talking while sleeping.
If the episode coincides with an important event in the person’s life, such as the loss of a family member or some other stressful event, it is possible to initiate a psychological approach to the problem of drowsiness.
2. Drug consumption
Some episodes of sleepiness are a side effect of taking certain medications. That’s why it’s important keep in mind what medications, prescription and non-prescription, are being taken or have been consumed these last weeks.
Whether or not one finds out which drug might be causing the drowsiness, one should not stop taking those which, for whatever reason, are consumed without first consulting the professional.
3. Examine physical and mental health
Speaking while asleep, in and of itself, is not a serious problem, but what may be behind it. It can be a sign of physical illness or mental disorder, which requires intervention.
Going to the professional to resolve these underlying issues should be a priority, as not only sleep apnea can be improved as an associated symptom but also many other aspects of a person’s life and increase their well-being. For example, fever is linked to sleepy speech, especially in the form of delusions. This problem, once treated pharmacologically and cured, stops making you talk in a dream.
On the other hand, psychological disorders such as depression and anxiety disorders are also linked to drowsiness.
- American Academy of Sleep Medicine (2014) International Classification of Sleep Disorders, 3rd ed. American Academy of Sleep Medicine, Darien
- Inman, DJ, Silver, SM and Doghramji, K. (1990). Sleep disturbances in post-traumatic stress disorder: a comparison with insomnia that is not PTSD. Journal of Traumatic Stress, 3 (3), 429-437.