By Leo
Sleep talking, also known as somniloquy, is a common sleep disturbance where a person talks or makes noises during sleep without being aware of it. While usually harmless, it can disrupt bed partners, cause embarrassment, and sometimes signal underlying stress, poor sleep quality, or imbalances in the nervous system. Over time, frequent sleep talking may also be linked to lighter, less restorative sleep.
Alongside good sleep hygiene practices—like reducing stress before bed, limiting caffeine, and keeping a consistent bedtime routine—natural supplements may offer gentle support. Certain nutrients can help calm the nervous system and promote deeper, more restful sleep, which may reduce episodes of sleep talking.
Here are two evidence-based supplements that may help.
Magnesium
Magnesium is an essential mineral involved in over 300 processes in the body, including the regulation of the nervous system. Adequate magnesium levels help the brain and muscles relax, reducing nighttime restlessness that may contribute to sleep disturbances like sleep talking. Many people find that magnesium supplementation improves overall sleep quality and helps them feel more refreshed.
- Mechanism of action: Calms the nervous system and promotes relaxation for deeper sleep
- Dosage or usage tip: 200–400 mg daily, best taken in the evening before bed
- Buy Magnesium here
L-Theanine
L-theanine is an amino acid found naturally in green tea that promotes relaxation without causing drowsiness. It works by increasing levels of calming neurotransmitters such as GABA and serotonin, which help quiet the mind and reduce nighttime restlessness. For those who experience sleep talking linked to stress or anxiety, L-theanine can help promote a more tranquil state before and during sleep.
- Mechanism of action: Supports neurotransmitter balance and reduces nighttime stress
- Dosage or usage tip: 200–400 mg daily, often taken in capsule form about an hour before bedtime
- Buy L-Theanine here
Summary
Sleep talking can be disruptive, but supporting the nervous system with natural supplements may help reduce its frequency. Magnesium promotes muscle relaxation and deeper sleep, while L-theanine encourages a calmer mind and less nighttime restlessness. Together, they may support more restful nights and fewer sleep interruptions.
As always, it’s important to consult a healthcare professional before starting new supplements, particularly if sleep talking is frequent, severe, or accompanied by other sleep disturbances.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice.