Sleepwalking Solutions For Better Sleep
Discover effective solutions for sleepwalking to improve your sleep quality. Learn how to manage and prevent sleepwalking episodes for a safer, more restful night.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Sleepwalking, also known as somnambulism, is a sleep disorder that affects millions of people worldwide. Characterised by walking or performing other activities while still asleep, sleepwalking can range from simple actions like walking around the room to more complex behaviours, including leaving the house or engaging in dangerous activities. For those affected, sleepwalking can disrupt both the individual’s sleep and the sleep of those around them, often leaving people feeling exhausted, anxious, and frustrated.
If you or a loved one is dealing with sleepwalking, you're not alone, and there are practical steps you can take to manage the condition and improve overall sleep quality. In this article, we'll explore what sleepwalking is, its common causes, and effective strategies for managing sleepwalking episodes. We'll also provide tips for better sleep hygiene and emphasise the importance of seeking professional help when necessary.
What is Sleepwalking?
Sleepwalking occurs during non-REM (rapid eye movement) sleep, typically during the deep stages of the sleep cycle. During these episodes, a person may sit up in bed, walk around, talk, or even engage in more complex behaviours while unaware of their actions. The person may have no memory of the episode when they wake up.
In addition to walking, other behaviours associated with sleepwalking can include:
Sitting up in bed and staring blankly
Eating or drinking while asleep
Performing routine activities like dressing, undressing, or brushing teeth
Engaging in potentially harmful actions, such as leaving the house, driving, or using sharp objects
While sleepwalking is more common in children, it can affect adults as well. Episodes tend to be more frequent during periods of sleep deprivation, stress, or significant life changes. In most cases, sleepwalking resolves on its own in childhood, but in some adults, it can persist or re-emerge later in life.
Common Causes of Sleepwalking
Several factors can contribute to sleepwalking, including:
1. Sleep Deprivation
Lack of sleep is one of the most common triggers of sleepwalking. When the body is overly tired, it can disrupt normal sleep patterns and increase the likelihood of sleepwalking episodes. Ensuring that you get sufficient, quality sleep is essential to reducing the occurrence of sleepwalking.
2. Stress and Anxiety
High levels of stress or anxiety can significantly impact sleep quality, potentially leading to more frequent sleepwalking episodes. Stress activates the sympathetic nervous system, which can disturb the delicate balance between the different stages of sleep, triggering sleepwalking.
3. Sleep Disorders
Other sleep disorders, such as sleep apnea, restless leg syndrome, and insomnia, can interfere with the normal sleep cycle and contribute to sleepwalking. Individuals with these conditions may experience fragmented sleep or prolonged periods of deep sleep, both of which can increase the risk of sleepwalking.
4. Genetics
Sleepwalking tends to run in families, suggesting a genetic predisposition. If one or both parents have experienced sleepwalking, their children may be more likely to develop the condition as well.
5. Medications and Substances
Certain medications, particularly sedatives, hypnotics, and antidepressants, can disrupt sleep patterns and lead to sleepwalking. Similarly, alcohol or recreational drug use can impair the brain's ability to transition smoothly between sleep stages, increasing the chances of sleepwalking.
6. Underlying Medical Conditions
In some cases, sleepwalking may be linked to underlying medical conditions such as epilepsy, neurological disorders, or head injuries. If sleepwalking is frequent or severe, it's important to consult with a healthcare provider to rule out any potential health issues.
How to Safely Manage Sleepwalking Episodes
Managing sleepwalking involves creating a safe sleep environment and implementing strategies to reduce the frequency of episodes. Here are some practical tips:
1. Create a Safe Sleeping Environment
Safety is the top priority when dealing with sleepwalking. Since sleepwalkers are often unaware of their surroundings, it’s crucial to eliminate potential hazards that could lead to injury. Here are some tips to make the bedroom and home safer:
Remove sharp objects or dangerous items from the bedroom.
Lock doors and windows to prevent the person from leaving the house or wandering outside.
Install safety gates or door alarms if sleepwalking occurs frequently.
Use a nightlight to provide adequate lighting to avoid tripping over obstacles.
Secure furniture by removing or cushioning sharp corners and edges.
2. Improve Sleep Hygiene
Good sleep hygiene is a critical factor in reducing the occurrence of sleepwalking. By establishing a consistent, relaxing bedtime routine, you can promote better sleep quality and reduce the chances of sleepwalking episodes. Consider these tips for improving sleep hygiene:
Stick to a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends.
Create a relaxing pre-sleep routine, such as reading a book, taking a warm bath, or practising deep-breathing exercises.
Avoid heavy meals or caffeine in the hours leading up to bedtime.
Limit screen time before bed, as the blue light emitted by phones, tablets, and computers can disrupt melatonin production and hinder sleep.
Create a comfortable sleep environment by keeping the bedroom cool, dark, and quiet.
3. Manage Stress and Anxiety
Since stress and anxiety can trigger sleepwalking episodes, it’s important to find ways to manage these emotions. Incorporate relaxation techniques into your daily routine to reduce tension and improve overall sleep quality:
Practice mindfulness meditation or deep-breathing exercises to calm the mind before bed.
Engage in regular physical activity, such as walking or yoga, to reduce stress levels.
Consider cognitive behavioural therapy (CBT) if anxiety or stress is a recurring issue.
4. Consider Professional Treatment
If sleepwalking persists or becomes more severe, it’s important to consult with a healthcare provider, particularly if the episodes lead to injury or other safety concerns. In some cases, treatment may involve:
Cognitive Behavioral Therapy (CBT): A therapist can help identify triggers for sleepwalking and work on techniques to prevent episodes from occurring.
Medication: In some instances, doctors may prescribe medications to help regulate sleep patterns or manage underlying conditions, such as anxiety or sleep disorders.
Sleep Studies: A sleep study, also called polysomnography, can help identify any other sleep disorders, such as sleep apnea, that may be contributing to sleepwalking.
When to Seek Professional Help
While self-care strategies can be effective for managing sleepwalking, it's important to seek professional guidance if the condition persists or worsens. Consulting a healthcare provider or sleep specialist can provide valuable insights and tailored treatment options. Here are some signs that it may be time to seek professional help:
Sleepwalking episodes become more frequent or severe
Injuries or Dangerous Behaviors
Ineffectiveness of Self-Care Strategies
If sleepwalking is associated with other sleep disorders or medical conditions
Conclusion
Sleepwalking can be a challenging condition to manage, but with the right strategies and support, it is possible to improve sleep quality and reduce the risk of harm. By understanding the common causes of sleepwalking and implementing practical solutions, individuals can create a safer sleep environment and adopt healthier sleep habits. It's crucial to seek professional guidance when needed. Getting personalised treatment tailored to your specific situation can make a big difference in managing sleepwalking more effectively. A healthcare provider can help pinpoint the underlying causes, offer the right treatments, and provide support that’s unique to your needs, helping you gain better control over your sleep and overall health.
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