What is sleepwalking? Plus, 7 tips to help you manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you've ever woken up to find yourself (or your partner) not in bed at 2am, you know how jarring sleepwalking can be. Learn what causes it and 7 tips to help you manage it.
As cute as it might be in movies and books, sleepwalking, otherwise known as somnambulism, can be scary and confusing for those who have experienced it. It’s one of those surreal experiences that can leave you feeling concerned, and maybe a little bit shocked. How did you or a family member just get up and leave the bedroom without realizing it?
Sleepwalking typically happens because your brain’s having a hard time deciphering between sleep stages, and it can be a common experience for many people, especially kids.
If you’re a sleepwalker—or someone you love is a sleep walker— and you’re worried about everyone’s safety, there are ways you can manage so that you can sleep a little more soundly. Here’s all the eye-opening info you need to know about sleepwalking so that you can rest a little more peacefully at night.
What is sleepwalking (somnambulism)?
Sleepwalking is actually a type of sleep disorder. It’s basically like your body gets a green light to move around while your brain’s still stuck at a red.
On average, most sleepwalking episodes tend to happen during non-REM sleep, usually in the first half of the night. During this stage, for some reason, some people’s brain signals get crossed and instead of their body resting, it decides to get up and walk around. Plus, frighteningly, the sleepwalker is not aware that they’re doing this and they usually won’t remember a thing when they wake up.
While there are some folks who suffer from REM sleep behavior disorder (where they may be acting out their dreams,) most people who sleep walk are not dreaming or simply acting out thoughts, they’re just in a weird in-between state. They’re conscious enough to walk, but not enough to make good decisions like staying away from oncoming traffic.
Somnambulism can range from short and simple, like sitting up in bed and mumbling, or it can be a little more complicated, like opening doors, or even trying to drive. Which is why sleepwalking can potentially be very dangerous.
What are the symptoms of sleepwalking?
It’s not always so easy to spot someone sleepwalking. Sure sometimes they may look like a zombie wandering around the living room, but other times it’s subtle and quiet.
If you need to know how to tell if you or a family member is sleepwalking, here are some common signs to look out for:
Getting up and walking around during sleep. This is the sign most people think of as the person is physically up and moving, but mentally they’re still dreaming.
A blank or glassy-eyed expression. If a person looks like they’re there, but not really “there”, this could mean they’re night wandering.
Unresponsiveness. Another sign is that they might not react if you talk to them, or they might answer in garbled nonsense.
Confused or disoriented behavior. If it feels like they’re out of it or nonsensical with their responses, they could very well be sleepwalking.
Difficulty waking them up. Having a tough time waking them could mean that they're having an episode.
No memory of the episode. One of the most defining symptoms tends to be that they have zero recollection of their night antics the day after.
Unusual or inappropriate actions. Things like moving furniture, thinking they’re in the bathroom when they’re not, and eating weird food combos could also mean that they’re sleepwalking.
6 causes of sleepwalking
Many times, sleepwalking shows up as a reaction to something deeper going on under the surface. It’s almost like your brain’s way of telling you that you’re overworked, under-rested, or just caught in a strange chemical swirl.
To get into it a bit more, here are six of the most common reasons why people sleepwalk:
1. Sleep deprivation: When your brain’s running on empty, it can be more likely to glitch out during deep sleep, which is when most sleepwalking episodes happen.
2. Stress and anxiety: If you’re going through something heavy or particularly stressful, your sleep can possibly get disrupted, and as a result sleepwalking may just tag along for the ride.
3. Fever or illness: High fevers, especially in kids, can mess with the brain’s sleep cycles, and make sleep disorders like sleepwalking a little more likely.
4. Alcohol or sedatives: Alcohol can potentially mess with your brain’s sleep-wake coordination and cause you to night wander.
5. Certain medications: Some prescriptions can come with side effects that include sleep disorders, especially meds used for sleep, anxiety, or mood disorders. If you think there might be a connection for you, talk to a healthcare specialist.
6. Family history: Sleepwalking tends to run in families. If one of your parents or siblings used to go on nighttime adventures, this could explain why your body is doing the same.
How to reduce sleepwalking: 7 tips to help you manage
Unfortunately, sleepwalking is not something that you can just stop as soon as you become aware of it. There’s no off switch, but there are ways you can manage it so that sleepwalking doesn’t take over your (or your loved one’s) nighttime life.
Here are seven tips that can help reduce the frequency of your episodes, keep things safe, and also help to give everyone a little more restorative sleep.
1. Prioritize sleep hygiene
Many people think that sleep hygiene means you have to have a flawless wind-down routine, but really all it means is being kind to your brain at bedtime.
To help give you the best sleep hygiene, try to go to sleep and wake up around the same time each day and aim to keep your bedroom cool, dark, and tech-free. You could also cut off caffeine after lunch, or play a calming playlist while you brush your teeth, to help you unwind and get ready for sleep.
Here are 10 other sleep hygiene tips you could try for better sleep.
💙 End your day with some mindful movement during this Evening Wind Down session with Mel Mah.
2. Reduce evening stress
Stress can potentially trigger sleepwalking, so to help relax you, try to find one or two small rituals that help your nervous system downshift.
You could do a five-minute body scan in bed, a warm shower with the lights dimmed, or a simple breathing exercise you actually like doing. Your goal shouldn't necessarily be to fix your stress, but just to give your body a signal that it’s safe to rest.
3. Cut back on alcohol and sedatives
Alcohol and sedatives, including some sleep aids, can possibly disrupt your deep sleep and mess with your brain’s ability to stay in the right cycle.
To sleep a little easier, try not to drink too close to bedtime. You could swap out your usual nightcap for a soothing tea, a mocktail, or even a sparkling water. (If you’re currently feeling like it’s hard to have fun without alcohol, here are 24 fun activities you could try instead.)
4. Safety-proof your space
Making your home as safe as possible should be a high priority if you sleep walk so that you or others don’t get harmed. You don’t have to make wholesale and expensive changes to make this happen, but a few adjustments can make a huge difference.
Try to keep your floors clear, lock your doors and windows, and consider door alarms or baby gates if the sleepwalker tends to wander. And if sharp corners, stairs, or kitchen tools are in the path of the sleepwalker, consider making those areas harder to access or safer to move through.
5. Try a scheduled awakening
For anyone who tends to sleepwalk at the same time each night, you could try a scheduled awakening to help shift their sleep cycle. This trick can work especially well for kids.
To get started, set an alarm for 15–30 minutes before the usual sleepwalking episode time, then gently wake the person, and let them slowly drift back asleep so that their sleep cycle gets reset.
💙 Consider putting on a Sleep Story like, Lionwood: Flight of The Feather with Edoardo Ballerini after a scheduled awakening to get back to sleep.
6. Address underlying issues
Oftentimes, sleepwalking can be a red flag for things like sleep apnea, restless leg syndrome, reflux, or even PTSD. If somnambulism is happening regularly, or if it started suddenly out of nowhere, consider reaching out to a doctor or sleep specialist to see if there’s an underlying issue.
You could also keep a sleep diary for a week or two with basic notes like bedtime, wake-ups, episodes, stress levels, anything unusual. This info can help doctors spot patterns and rule out medical causes.
7. Know when to call in backup
If you or your loved one’s sleepwalking is starting to become dangerous, scary, or emotionally exhausting, reach out to a sleep doctor, neurologist, or therapist who specializes in parasomnias. These professionals can run sleep studies, explore treatment options, and help you feel less alone in all of this.
Also if your sleepwalking is connected to trauma, anxiety, or other mental health challenges, a therapist can be very helpful in getting to the root causes.
💙 Listen to Tamara Levitt’s Letting Go of Anxiety series if you’ve been feeling anxious lately and think it might be contributing to your sleepwalking.
Sleep walking FAQs
Are there risks of sleepwalking?
Yes, there are risks that come with sleepwalking. When you sleep walk, your brain’s not fully in charge and as a result of this, you can potentially trip, fall down stairs, try to leave the house and so forth.
You could also turn on appliances, get locked outside, or even unintentionally harm yourself, or others. Sleepwalking should be taken seriously so that you, your family, and house can all be properly prepared.
Is sleepwalking more common in children or adults?
Typically, sleepwalking shows up most commonly in kids around the ages of four and eight, and most children grow out of sleepwalking by the time they hit puberty. Kid’s brains are still developing, and the boundaries between sleep stages aren’t quite as defined.
Adults can also sleepwalk, but it’s less common, and it’s usually tied to specific stressors like sleep disorders and medications. If you’re an adult and are regularly sleep walking, it might be worth talking to a doctor to make sure nothing else deeper is going on.
Can sleepwalking be completely cured?
Some people naturally stop sleepwalking on their own as their brains mature or as their stress levels change, but others need a little support.
Sleep hygiene tweaks, therapy, and medication can all potentially help people to reduce the frequency of their sleep walking, improve their safety, and make sure that everyone in their house is getting as much rest as possible.
What should I do if I find someone sleepwalking?
If you find someone sleepwalking, try not to panic or shake them awake. Instead as much as possible, aim to gently guide them back to bed with calm and quiet reassurances. If they do end up getting agitated or confused, try to keep your tone soft and give them space.
A good rule of thumb is less is more because waking someone mid-episode can be disorienting or even lead to an aggressive response. Also, as you’re guiding them back to their bed, try to talk softly and avoid sudden movements and bright lights.
Is it common to have aggressive behavior while sleepwalking?
People can potentially be aggressive when they’re sleepwalking, especially if they feel cornered or startled awake. This aggression usually isn’t intentional or personal, it’s a reflex. If your partner or kid lashes out during an episode, this doesn’t mean that they’re angry, it just means that their brain is a little confused.
If you’re sleep walking or your loved one’s sleep walking starts to get aggressive or severe, reach out to a specialist to make sure everyone can remain safe and healthy.
Can stress and anxiety make sleepwalking worse?
Stress and anxiety can have a sneaky way of leaking into your sleep cycle and throw everything out of sync. This heightened state of anxiety can possibly lead to more fragmented sleep, and this can make sleepwalking more likely.
If you, or your sleepwalking loved one, are going through something emotionally intense, this might show up as nighttime wandering. Practices like grounding, deep breathing, and even a calming bedtime routine can go a long way toward helping to relax your nervous system before bed and can help reduce your chances of sleepwalking.
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