The Truth About Sneezing in Your Sleep

You may toss, turn, snore, or even talk in your sleep but can you actually sneeze while you're asleep? The short answer: not really. While it’s possible to sneeze after waking up from sleep, most experts agree that sneezing during sleep is unlikely.

Here’s what science says about sneezing in your sleep, why it doesn’t usually happen, and what to do if nighttime sneezing is disrupting your rest.

Why You Don’t Sneeze While You’re Asleep

Even though your body remains responsive to certain triggers during sleep (like loud noises or sudden pain), sneezing typically doesn’t make the list. That’s because your reflexes are dialed down especially during the deepest phases of rest.

The primary reason for this is muscle atonia, a state of temporary paralysis that occurs during REM (rapid eye movement) sleep. Atonia prevents you from physically acting out dreams and also reduces your ability to engage in reflexive actions like sneezing. Even during lighter sleep stages, the body’s natural reflexes including the sneeze reflex are significantly reduced.

So if someone appears to sneeze while sleeping, they likely woke up slightly, even for a split second, before the sneeze occurred.

How Sleep Stages Affect Sneezing

Sleep consists of two major phases: NREM (non-rapid eye movement) and REM sleep.

• NREM Stage 1: Light sleep; muscles begin to relax, and twitching may occur.

• NREM Stage 2: Deeper sleep; heart rate and breathing slow down further.

• NREM Stage 3: Also called deep or slow-wave sleep. The most restorative stage.

• REM Sleep: Where most dreaming occurs. Brain activity increases, but most muscles become temporarily paralyzed.

During REM, the atonia that sets in suppresses most involuntary movements, including sneezing. This explains why sneezing during actual sleep is extremely rare especially during this stage.

Can You Wake Up to Sneeze?

Yes. If an irritant like dust or pollen stimulates the lining of your nose or throat while you’re in a lighter sleep stage, your body may wake up just enough to activate a sneeze.

This usually happens between sleep cycles, or during light NREM sleep when the sneeze reflex is still somewhat functional. Once awake, even briefly, your body can perform the sneeze as usual.

Do Children Sneeze in Their Sleep More Than Adults?

Interestingly, children may be more likely to experience movement during sleep, including tossing, turning, and possibly sneezing. That’s because their circadian rhythms are still developing and they spend more time in deep NREM sleep, where parasomnias like sleepwalking are common.

However, like adults, they’re still unlikely to sneeze during REM sleep due to muscle atonia.

What Causes Sneezing at Night?

Common causes include:

• Allergens like dust mites, pet dander, or pollen

• Respiratory infections like the cold or flu

• Dry air or airborne irritants

• Air pollution

• Certain medications or withdrawal from nasal sprays

• Spicy food or strong-smelling substances before bed

These irritants can trigger sneezing either as you’re falling asleep or during the night, often causing brief awakenings.

How to Manage Nighttime Sneezing

Nighttime sneezing can disrupt sleep, especially if it’s persistent. Here are a few ways to reduce the chances of it happening:

• Wash sheets, pillowcases, and blankets weekly in hot water to reduce allergens.

• Change furnace and air filters regularly to improve indoor air quality.

• Use an air purifier in the bedroom.

• Keep pets out of the bedroom, especially off the bed.

• Avoid strong scents or allergens before bed (including certain cleaning sprays or candles).

If you find yourself frequently sneezing at night or waking up congested consider speaking with a healthcare provider or allergist for further evaluation.

Final Thoughts

Sneezing is a powerful reflex but it's mostly on pause while you sleep. Thanks to changes in brain activity and temporary muscle paralysis during REM sleep, your body simply doesn’t react the same way to nasal irritants at night. Instead, if the urge to sneeze is strong enough, you’ll likely wake up briefly, sneeze, and then fall back asleep.

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