Does your child mumble in the middle of the night? Did your kid make grinding noises while sleeping? Does your child giggle or cry when asleep? Does he/she talk gibberish while sleeping? Many parents are concerned about helping their children have a sound sleep. According to a study, 50% of children are dealing with sleep talking. Let’s dig deeper into some tips and foods for controlling sleep talking in kids.

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What is sleep talking?

Sleep talking is commonly described as somniloquy, a sleep related issue when kids speak while they are sleeping. Kids are unaware of what they are saying and won’t recall the next morning. Kids may mumble, hum, shout, giggle, cry or talk in complete sentences while they are asleep. Sleep talking is not harmful and most of the time it occurs for transient periods of time. It lasts for 30 seconds or occurs repeatedly during the course of a night.

Also check, Tips to improve concentration

Symptoms of Sleep talking

Sleep talking may happen in both Rapid-Eye movement (REM) sleep and non-REM sleep. Your eyes move quickly while you are in REM sleep, but your brain won’t receive any sensory signals from your eyes. This won’t occur in non-REM sleep. Both the length and the intensity of sleep talking symptoms might vary significantly.The intensity of sleep talking can be classified into 4 phases and 3 levels.

Phase 1 and 2: A sleep talker is capable of carrying on meaningful talks in this phase.

Phase 3 and 4: It is frequently tougher to understand what they are talking about. It may sound unclear and doesn’t make sense.

Levels	Level 1-Mild	Level 2- Moderate	Level 3- Severe
Sleep talking frequency	Happen once in a month	Occur more than once in a week	Happens every night on the daily basis

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Causes of sleep talking

Although anybody can experience sleep talking at some point of life, it seems to affect kids and gents more frequently than women. However the causes for sleep talking is still mysterious, scientists believe that there could be a connection between heredity and sleep talking. Here are a few causes of sleep talking:

• Having sleep related issues or sleep disorders
• Over exhaustion
• Anxiety or depression
• Fever or other sickness
• Nightmares or vivid dreams

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Tips to manage sleep talking in kids

Parents can take some easy steps to control sleep talking in kids. Here are some tips:

1.Bedtime routine

A decent sleep can make a positive impact on your child’s entire day. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well. Following a proper bedtime routine can help to control the sleep talking in kids.

2.Don’t try to wake your child

Awaking them is safe but it can make it more difficult for them to fall asleep again. Instead of waking your kids from sleep, allow them to settle down and fall asleep on their own.

3.Avoid sugary or caffeinated drinks

Don’t give coffee or soda to your kid before bedtime. These may raise energy levels and interfere with the child ‘s potential to get a good night’s sleep. Still, giving a warm cup of milk can help your kids to relax and calm before bedtime.

4. Comfy bed setting

A cosy bed encourages peaceful sleep in kids. Choose high-quality soft pillows and bedding as well as adequate ventilation in the room to make your kid feel comfy in bed

5. Support your kid

Small events that occur in a kid’s life can upset them. Talk to your kids about those issues and then stand by them. It can reduce their anxiety, which can also help them to sleep better.

6. Exercise

Engage your kid in physical activities like cycling, swimming, or playing any sport. This might enhance their night’s sleep.

7. Limit screen time

The bright lights emitted by electronic devices can prolong the release of sleep hormone (melatonin) and cause sleep deprivation in kids. Avoid playing video games or watching scary movies on television before bed.

8.Don’t underestimate kid’s night time fears

Avoid telling scary bedtime stories to your kids. Use dim lights and mild music. Give them toys like stuffed animals and monster sprays for making them feel safe.

Also check, Foods to manage hyperactivity in kids

FOODS THAT CAN REGULATE SLEEP CYCLE

Foods that help to improve the sleep cycle are:

1.PUMPKIN SEEDS

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. Also, for younger kids, powdered pumpkin seeds can be an option.

Also check, Other benefits if pumpkin seeds

2.NUTS

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep, can be reduced by including nuts in your diet.

Also check, What nuts are easy protein sources?

3.CHAMOMILE:

Chamomile is considered to be a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Also check, Health benefits of chamomile

4.LEMON BALM:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of hyperactivity,Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, the fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

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5.ANTIOXIDANTS:

Pure Cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Benefits of dark chocolate

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