Preventing Sleepwalking and Night Terrors

Facts and Tips in Preventing Sleepwalking and Night Terrors

Studies show that around 2.5 percent of the adult population sleepwalk, and in general, approximately 10% of the people will experience sleepwalking at least once in their lives.

Sleepwalking Definition

Sleepwalking, also called somnambulism, can be categorized into a group of sleeping disorders called partial-arousal parasomnias. Sleepwalking can also happen simultaneously with night terrors and happen during the NREM stage of sleeping.

Sleep Stages and cycles

To further understand sleepwalking, it will be helpful to review our previous discussion of the sleeping stages and cycles.

During normal sleeping, people experience several stages, from drowsiness to a deep sleep. During these stages, Rapid Eye Movement or REM sleep can occur. This kind of sleep allows dreaming.

Non- REM stages also occur, and if it happens in deep sleep stage (around stage 3 to 4), sleepwalking is possible to happen.

Sleepwalking and Age

Children between the ages 6 to 12 experience sleepwalking more often than adults since deep Non-REM sleep happens more frequently to the former.  As they grow older, the chances for sleepwalking diminish with time. However, if it starts in the adult stage, it is more likely to remain.

Causes of Sleepwalking

To fully control and minimize the incidence of sleepwalking, it is advisable to know the causes or triggering factors of sleepwalking.

- Worries that disturb the sleeping cycle

The brain should be relaxed when the time for sleeping comes. If it fails to do so, the normal sleeping cycle cannot be achieved. The probability that a person will experience sleepwalking will be higher.

Thus, stress, fatigue, anxiety, and excess brain activities have a lot to do when you experience sleepwalking.

To children, aside from the frequency of Non-REM sleep in the cycle, prior sleep loss, anxiety and fatigue are common causes of sleepwalking.

- Digestion within sleeping period

Body activities such as digestion during night sleep makes it hard for the brain to relax.

- Mental and medical disorders

Other disorders in sleeping or mental disorders make it possible for persons to experience sleepwalking. Organic brain symptoms or REM behavior disorders are some of its examples.

Medical complications such as partial complex seizures also trigger sleepwalking.

- Substances

External factors such as drugs and alcohol can also be the cause of frequent sleepwalking.

Tips to prevent sleepwalking and night terrors

The best key to prevent sleepwalking is getting adequate and satisfying sleep.

1. Avoid eating meals three hours prior to sleeping.

This step will ensure that your brain and your digestive system will be relaxed during night sleep. Minimizing the activities of the body will make it easier for the body to sleep without disturbances.

2. Avoid substances.

Nicotine, alcohol and caffeine suppress normal sleeping habit because these substances have effects on the central system, more specifically, the brain. They tend to stimulate and excite the body, causing extra body activities to cope up with these substances.

3. Indulge in relaxing activities

One sure way of getting rid of sleepwalking and night terrors is to get rid of the troubles and stresses that bother you. By doing meditation exercises like yoga or by listening to soothing music, you channel negative thoughts away.

4. Exercise.

By utilizing your energy in exercising during the day, you will be less active during sleeping period. Also, the normal response of the body to a tired body is to sleep deeply, allowing rejuvenation.

5. Have a healthy sleeping habit.

By establishing a healthy sleeping habit, your body will be able to cope up with the stresses of daily life. Some of the sleeping habit that you need includes:

- Making your bedroom exclusively for sleeping. Working or studying on the bed must be prohibited.
- Making sure that you wake up and sleep on time.
- Avoiding naptime after mid afternoon.
- Establishing a cozy and relaxing room.

If all else fails, there are professionals that you can consult to help you prevent sleepwalking. Aside from that, you will also know if there are medical disorders that are connected to sleepwalking.

Sleepwalking can be prevented, if you are aware and knowledgeable enough.