Why Do I Make Humming Noises In My Sleep

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If you’ve ever been told you make humming noises in your sleep, you’re probably wondering what’s going on. This article will explain why this happens and what you can do about it.

It’s more common than you might think. Many people produce sounds during sleep, from humming and moaning to full conversations. It’s usually harmless, but understanding the cause can bring peace of mind.

Why Do I Make Humming Noises In My Sleep

Humming or other vocal noises during sleep are a type of parasomnia. Parasomnias are unusual behaviors that occur while you’re falling asleep, sleeping, or waking up. They happen when your brain gets stuck in a mix of sleep and wakefulness.

Think of your brain like a theater. During deep sleep, the stage is dark and quiet. During REM sleep (where dreams happen), the stage is active but the actors (your muscles) are paralyzed. Sometimes, the director gets confused. The lights turn on a bit, the actors start moving their lines, but the main show is still supposed to be asleep. That’s when sleep talking, humming, or other noises can escape.

Common Causes of Sleep Humming

Several factors can contribute to making noises at night. It’s rarely just one thing. Here are the most common reasons:

  • Sleep Talking (Somniloquy): This is the most straightforward cause. Humming is simply a form of sleep talking. It can occur in any stage of sleep but sounds are clearer during REM sleep.
  • Stress and Anxiety: High stress levels can significantly disrupt your sleep architecture. Your brain remains more active, increasing the chance of vocalizations.
  • Sleep Deprivation: When you’re overly tired, your body tries to cram in more deep sleep. This can lead to more intense and disordered sleep cycles, triggering parasomnias.
  • Fever or Illness: Being sick can cause restlessness and more fragmented sleep, leading to more vocal noises.
  • Certain Medications: Some drugs, like certain antidepressants, can affect sleep patterns and increase parasomnia activity.
  • Sleep Disorders: Conditions like sleep apnea or REM Sleep Behavior Disorder (where muscle paralysis fails) can be associated with vocalizations.

When It Might Be Catathrenia

There’s a specific sleep disorder you might not have heard of called catathrenia. It’s also known as sleep-related groaning. People with catathrenia take a deep breath, hold it, then exhale slowly with a long, often monotone vocal sound—like a hum, moan, or groan.

Key features of catathrenia include:

  • The sound happens during exhalation (breathing out).
  • It’s often very loud and can disturb a partner’s sleep.
  • The person making the noise is usually completely unaware of it.
  • It typically occurs during REM sleep.

If your humming is a long, drawn-out sound on the exhale, it’s worth discussing catathrenia with a doctor.

How Catathrenia Differs From Other Issues

It’s easy to confuse catathrenia with other problems. Here’s a quick breakdown:

  • Vs. Sleep Apnea: Sleep apnea involves pauses in breathing (inhaling). Catathrenia is about the exhale. However, they can sometimes occur together.
  • Vs. Snoring: Snoring is a sound caused by vibrating tissues in the throat during inhalation. Catathrenia is an active vocalization during exhalation.
  • Vs. Typical Sleep Talking: Regular sleep talking involves words or short sounds. Catathrenia is a prolonged, steady vocal tone.

Steps to Identify Your Sleep Humming

Figuring out the pattern is the first step to managing it. Since you’re asleep when it happens, you’ll need to do a little detective work.

  1. Ask Your Sleep Partner: Get a description. Is it a short hum or a long groan? Does it happen all night or just in the early morning hours?
  2. Record Yourself: Use a sleep tracking app on your phone that records sound. Place it near your bed. Review the audio in the morning to hear the pattern and timing.
  3. Keep a Sleep Diary: For two weeks, note your bedtime, wake time, stress levels, caffeine/alcohol intake, and any medications. Have your partner note when the humming occurs. Look for correlations.
  4. Check for Other Symptoms: Do you wake up gasping? Feel exhausted despite a full night’s sleep? Have morning headaches? These could point to a sleep disorder like apnea.

Practical Ways to Reduce Sleep Humming

For most people, simple lifestyle changes can make a big difference. The goal is to improve your overall sleep hygiene, which helps stabilize your sleep cycles.

  • Establish a Relaxing Bedtime Routine: Spend 30-60 minutes before bed winding down. Read a book, listen to calm music, or try gentle stretching.
  • Manage Stress: Practice daytime stress-reduction techniques like mindfulness, meditation, or regular exercise (not too close to bedtime).
  • Maintain a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends. This regulates your internal clock.
  • Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool. Consider using a white noise machine to mask any sounds you might make.
  • Avoid Triggers: Limit caffeine and alcohol, especially in the evening. Both can fragment your sleep and increase parasomnias.
  • Get Enough Sleep: Prioritize getting 7-9 hours of quality sleep. Chronic sleep deprivation is a major trigger.

When Should You See a Doctor?

Most cases of sleep humming are benign. However, you should consult a sleep specialist or your doctor if:

  • The humming is very loud and disruptive to others.
  • You also have symptoms of sleep apnea (loud snoring, gasping, daytime fatigue).
  • The behavior is new and started suddenly in adulthood.
  • You have concerns about injury to yourself or your partner during sleep.
  • Your sleep is unrefreshing and you’re constantly tired.
  • The simple lifestyle changes mentioned above don’t help after a few weeks.

What to Expect at a Sleep Clinic

If your doctor recommends it, a sleep study (polysomnogram) is the gold standard for diagnosis. Here’s what happens:

  1. You’ll spend a night in a comfortable room at a sleep center.
  2. Technicians will place sensors on your head, face, chest, and legs to monitor brain waves, eye movement, muscle activity, heart rhythm, and breathing.
  3. Audio and video recordings will capture any sounds or movements you make.
  4. The data is analyzed by a sleep specialist to determine exactly when and why the humming occurs, and to rule out disorders like sleep apnea or REM Behavior Disorder.

Treatment Options Available

Treatment depends entirely on the underlying cause identified by your doctor.

  • For Stress-Related Humming: Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective. It helps you change thoughts and behaviors around sleep.
  • For Catathrenia: Treatment can be tricky. Sometimes, a CPAP machine (used for sleep apnea) can help, even if apnea isn’t present, by providing steady airflow. Dental devices or positional therapy may also be suggested.
  • For Sleep Apnea: A CPAP machine is the standard treatment. It keeps your airway open, preventing breathing disruptions that can lead to vocalizations.
  • For REM Sleep Behavior Disorder: Medication may be prescribed to manage symptoms and prevent injury.
  • Medication Review: If a medication is suspected as the culprit, your doctor may adjust the dose or switch you to a different one.

Impact on Relationships and Self-Care

Sleep humming can be embarrasing or frustrating, especially if it disturbs your partner. Open communication is key.

Explain what you’ve learned about it. Assure them it’s involuntary and you’re taking steps to address it. Solutions like white noise machines or earplugs for your partner can help in the meantime. Remember, it’s not something your doing on purpose, and addressing it together can reduce tension.

For yourself, try not to feel anxious about it. Stress will only make it worse. Focus on the positive steps your taking to improve your sleep health.

FAQ Section

Is making humming noises in your sleep dangerous?
Usually, no. It’s mostly a nuisance. However, if it’s a symptom of an underlying sleep disorder like sleep apnea, that condition needs treatment for your overall health.

Can children hum in their sleep?
Yes. Sleep talking and other parasomnias are actually more common in children. Their sleep cycles are still developing. It often decreases or disappears as they get older.

Does humming in your sleep mean your having a good dream?
Not necessarily. Vocalizations can occur in any sleep stage, not just REM (dream) sleep. It’s more linked to a partial arousal from sleep than to dream content.

Can I stop myself from humming in my sleep?
Since you’re unconscious, you can’t control it in the moment. The best approach is to adress the potential triggers through better sleep habits and, if needed, professional medical advice.

Is there a connection between sleep humming and teeth grinding?
Both are parasomnias and can be triggered by similar factors, like stress or sleep disruption. They can occur in the same person, but one doesn’t directly cause the other.

Will a sleep study definitely find the cause?
A sleep study is the best tool to pinpoint the sleep stage it happens in and rule out other disorders. It provides crucial data that guides effective treatment.

Final Thoughts

Making humming noises in your sleep is usually a harmless quirk of a mixed-up sleep-wake transition. By improving your sleep hygiene and managing stress, you can often reduce its frequency. Pay attention to other symptoms, and don’t hesitate to seek a doctor’s opinion if it’s disruptive or you’re concerned. A good night’s sleep is within reach, and understanding these nocturnal noises is a big step toward achieving it.