It’s not uncommon to wake up and find a text message that you don’t remember sending. You may wonder if it’s possible that you sent the text in your sleep. The answer is yes, it is possible for some people to engage in complex behaviors like texting while asleep. This phenomenon is called sleep texting or sleep messaging.
Sleep texting occurs when someone sends texts or messages while asleep, often with little or no memory of it. It’s a version of sleepwalking or somnambulism, which is when people get up and walk around while asleep. Sleep texting happens during slow wave sleep phases like NREM stage 3. This is the deepest phase of non-REM sleep when the brain is least active.
Some research estimates that about 1 in 10 people have sent a text or message in their sleep before. However, regular or frequent sleep texting affects a much smaller portion of the population. Some predisposing factors that can contribute to sleep texting include:
Predisposing Factors for Sleep Texting
- Stress or anxiety
- Sleep deprivation
- Substance use
- Underlying sleep disorders like sleep apnea
- Taking certain medications
People who sleep text usually have no memory of it the next day. The messages often make little sense or are gibberish. In some cases, the content can be inappropriate or nonsensical. Sleep texting can also result in people calling others or posting on social media while asleep. Most episodes of sleep texting are harmless, but in rare cases it may indicate an underlying sleep disorder.
Why Does Sleep Texting Happen?
There are a few theories as to why some people send messages while asleep:
Automatic Behavior
For some individuals, texting becomes such an ingrained daily habit that it can start to happen automatically, without conscious effort or intent. The body goes into autopilot and texts can get sent even while asleep.
REM Sleep Behavior Disorder
REM sleep behavior disorder causes people to act out vivid dreams in real physical ways during REM sleep phases. This may manifest as sleep texting when dreams involve texting or messaging.
Underlying Sleep Disorders
Various sleep disorders can increase the chances of sleep behaviors like texting. Sleep apnea, restless leg syndrome, narcolepsy, night terrors, sleepwalking, and other disorders disrupt normal sleep cycles. This makes complex sleep behaviors more likely to occur.
Medications and Substances
Some medications, as well as alcohol, marijuana, and illicit drugs can alter normal sleep cycles or cause amnesia. This may increase the potential for unusual sleep behaviors.
Are There Risks to Sleep Texting?
For most people, sleep texting is relatively harmless and simply embarrassing or confusing when they see the evidence the next day. However, there are some potential risks and downsides, including:
Interpersonal Issues
Sleep texts that are nonsensical, inappropriate, or disturbing can cause interpersonal problems. You may text an ex, boss, or family member at odd hours in a way you wouldn’t do while awake. This understandably causes problems.
Revealing Private Information
Since you don’t have full awareness and control while sleep texting, it’s possible to reveal or text private information you wouldn’t normally share. This could include anything from passwords to inappropriate photos.
Safety
There is a small risk of injury if you text while walking around in a sleep state. There is also the danger of driving while asleep after receiving a text notification. Though rare, this does present a safety hazard.
Indications of Underlying Disorders
Frequent or elaborate sleep behaviors may indicate conditions like REM behavior disorder, sleep apnea, restless legs syndrome, or seizure disorders. Bring it up with a doctor if concerned.
How to Prevent Sleep Texting
If you want to avoid sending texts while asleep, try the following:
Practice Good Sleep Hygiene
Get on a regular sleep schedule, wind down properly before bed, limit electronics, and make sure your bedroom is cool and comfortable for better quality sleep. Reduce stress and limit alcohol.
Turn Off Notifications at Night
Switch your smartphone to silent or Do Not Disturb mode before going to sleep to limit prompts that may lead to sleep texting. Turn it off and charge it outside your bedroom.
Use an App to Lock Down Your Phone at Night
Download an app that blocks you from using your phone for set times, like at night. This prevents accidental use while asleep.
Let People Know
If sleep texting is an ongoing issue, give friends and family a heads up that any late night messages may be sent while asleep.
Put Your Phone in Another Room
If you charge your phone in your bedroom, start charging it in another room overnight to create a physical barrier.
See a Sleep Specialist
If sleep behaviors persist despite lifestyle changes, consider seeing a sleep medicine doctor. They can check for underlying disorders and provide targeted treatment.
What to Do If You Think You Sleep Texted
If you wake up to a text you don’t remember sending, don’t panic. Follow these steps:
Check Your Phone
Look at your messaging history to see who you texted and what it said. Screenshot any concerning messages.
Notify the Recipients
Let anyone impacted know that you were sleeping and apologize for any confusion. Make it clear the content was due to sleep texting.
Take Precautions for the Future
Start leaving your phone out of reach, turning it off at night, or charging it elsewhere as a precaution.
Talk to Your Doctor
Mention any frequent or repetitive sleep behaviors to your doctor. Discuss the potential reasons and any tests that may be needed.
Don’t Stress Too Much
While sleep texting can certainly be troubling, in most cases it’s not something to overly stress about if precautionary measures are taken.
Are There Treatments for Sleep Texting?
The appropriate treatments for sleep texting depend on any underlying cause:
Sleep Hygiene
If it stems from poor sleep habits, focusing on sleep hygiene may help decrease episodes.
Medication Changes
If contributing medications are suspected, your doctor may adjust dosage or try alternate options.
Cognitive Behavioral Therapy (CBT)
CBT can help manage anxiety or automatic behaviors that contribute to sleep texting.
Treating Sleep Disorders
Addressing any underlying sleep disorders like sleep apnea or restless leg syndrome can prevent associated sleep behaviors.
Relaxation Techniques
Stress management through relaxation techniques, meditation, yoga, or massage may help reduce sleep texting driven by anxiety.
In most cases, sleep texting resolves on its own or with minor lifestyle changes. Speak to your doctor if it becomes frequent or concerning.
Conclusion
While sending texts or messages in your sleep is unsettling, regular sleep texting affects only a small portion of the population. Contributing factors include sleep disorders, medication use, stress, and ingrained texting habits. Most episodes resolve on their own or with simple precautions like leaving your phone across the room at night. Speak to a doctor if sleep behaviors persist so any underlying disorders can be addressed. With a few tweaks to your nighttime routine, you can minimize unwanted overnight messaging.