Biting your tongue is a very common issue. Many people who bite their tongue during sleep consider it negligible, without realizing that the pesky habit leads to pain, discomfort, and oral health problems, making it even harder to sleep comfortably. Constant biting can also irritate the tongue, making it more prone to infection.
Frequent tongue-biting while sleeping points towards an underlying issue, such as teeth grinding (bruxism), sleep apnea, or even neurological issues like seizures, as verified by this case study. Persistently biting your tongue can also lead to the formation of ulcers and sores.
If you find yourself waking up with a bitten tongue frequently, it’s time to follow the tips we are going to recommend in this article.
Table of Contents:
Understanding Tongue Biting in Sleep
Unconscious tongue biting during sleep can happen due to different reasons. The most common one is that muscles, including those in the tongue, relax during sleep. This relaxation can cause the tongue to move around unintentionally and get caught between your teeth.
Also, some conditions like teeth grinding (bruxism) or facial muscle spasms can cause forceful clenching or movement of the jaw, increasing the chance of biting your tongue.
Common Causes Behind Biting Tongue in Sleep
There can be different reasons why you are biting your tongue in sleep, some of the common ones are described as:
Bruxism (teeth grinding): This condition involves involuntary clenching or grinding of teeth. The forceful jaw movements can easily trap the tongue, leading to bites. Treating bruxism often involves wearing a mouthguard at night to protect your teeth and tongue.
Misaligned teeth or jaw: Also known as malocclusion, uneven teeth or a misaligned jaw can affect how your teeth come together, increasing the risk of biting your tongue as your mouth shifts during sleep. Orthodontic treatment or other dental procedures can address misaligned bites.
Stress and anxiety: Emotional tension can manifest in physical ways during sleep, including teeth grinding or muscle spasms that might lead to tongue biting. Relaxation techniques and stress management can be helpful.
Sleep disorders (e.g., sleep apnea): While not a direct cause, sleep apnea, where breathing repeatedly stops and starts during sleep, can sometimes lead to increased muscle activity during sleep as the body struggles to breathe. This can contribute to tongue biting. Treatment for the underlying sleep disorder can help.
Seizure disorders: In rare cases, nighttime seizures can cause involuntary muscle movements that result in tongue biting. If you suspect seizures, consulting a doctor for evaluation is crucial.
Nutritional deficiencies: Deficiencies in certain vitamins and minerals, like vitamin B12 and iron, have been linked to bruxism, which can indirectly contribute to tongue biting.
Use of certain medications: Some medications can have side effects that include teeth grinding or muscle spasms, potentially leading to tongue biting. Discussing these side effects with your doctor is important.
Alcohol or substance abuse: Alcohol and certain drugs can act as depressants, affecting muscle control and increasing the risk of teeth grinding or involuntary movements during sleep.
Neurological conditions: Some neurological conditions can cause tremors or muscle spasms that affect the face and jaw, leading to tongue biting.
Habitual mouth or facial movements: Certain subconscious habits like tongue thrusting or cheek biting during sleep can increase the chance of the tongue being in the path of your teeth.
7 Practical Tips to Stop Biting Tongue
Waking up with a sore, bitten tongue can be a frustrating and painful experience. Fortunately, there are several tips to minimize the risk of nighttime tongue biting.
1. Use Mouth Guards
Mouth guards can help prevent tongue biting during sleep. They act as a protective barrier between your teeth and tongue, absorbing any biting impact and preventing injuries.
There are two main types of mouth guards available:
Custom-fitted mouth guards: These are created by a dentist using a mold of your teeth. They offer the best fit and comfort, ensuring maximum protection for your tongue and teeth. They can be more expensive than over-the-counter options, but surely a worthwhile investment for those who suffer from frequent tongue biting.
Over-the-counter mouth guards: These come in pre-formed sizes that you can boil and mold to fit your mouth. They are a more affordable option but may not offer the same level of comfort and protection as a custom-fitted guard. Look for options specifically designed for tongue biting, which may have a thicker or more resilient material in the tongue area.
Consider these factors when choosing the best night guards for tongue biting:
Comfort: A comfortable mouth guard is essential for nightly use. Opt for a material that feels smooth and non-bulky in your mouth.
Retention: The guard should stay securely in place throughout the night. Look for one with a good fit that doesn’t slip or cause discomfort.
Durability: Choose a guard made from a strong, long-lasting material.
2. Manage Stress
Managing stress before bedtime is essential to reduce the likelihood of tongue biting during sleep. Effective strategies include mindfulness meditation to calm the mind, deep breathing exercises to activate relaxation, progressive muscle relaxation to release tension, and guided imagery to shift focus from stress.
Try to do these daily before bedtime to promote better sleep quality and optimal oral health by minimizing involuntary movements and tongue biting.
3. Adjust Your Sleep Position
Sleeping on your back is more likely to cause your tongue to fall back towards your throat, increasing the risk of biting. Consider trying to sleep on your side instead. The starfish sleep position, where you lie on your side with your arms and legs outstretched, may help keep your tongue in a safer position.
4. Regular Dental Check-Ups
Regular dental check-ups help identify and address underlying dental issues that may contribute to tongue biting. Issues like misaligned teeth or jaw problems can increase the risk of accidental tongue biting during sleep. By scheduling routine dental examinations, you can proactively manage and treat these issues, reducing the likelihood of tongue biting and promoting better oral health.
5. Practice Muscle Relaxation
Tense jaw muscles can contribute to tongue biting. Before bed, try simple jaw relaxation exercises. Gently massage your jaw muscles, and practice opening and closing your mouth slowly and deliberately. Techniques like progressive muscle relaxation can also help to ease tension throughout your body.
6. Implement Tongue Exercises
To reduce the chances of involuntary tongue biting during sleep, try implementing tongue exercises like mewing. This technique involves placing the tongue against the roof of the mouth to strengthen the tongue muscles and improve control over its movement. Regularly practicing these exercises can help enhance tongue posture and function, making it less likely for you to bite your tongue while sleeping and promoting better oral health.
7. Explore Biofeedback Therapy
Biofeedback therapy can be a valuable method to increase awareness of nighttime jaw clenching or improper tongue positioning, which can lead to biting. This therapy involves using electronic monitoring to provide real-time feedback on muscle activity and tension.
By becoming more aware of these involuntary movements during sleep, you can take proactive measures to adjust your jaw and tongue position, reducing the risk of tongue biting and promoting better oral health.
7 Lifestyle Adjustments for Better Sleep Hygiene
Tongue biting during sleep can be disruptive and painful. Fortunately, incorporating some simple lifestyle changes into your sleep routine can significantly reduce the risk of nighttime tongue trauma.
1. Avoid Stimulants
To lower the risk of tongue biting during sleep, it’s best to avoid stimulants like caffeine and nicotine before bedtime. These substances can disrupt sleep quality and increase muscle activity, including involuntary movements of the tongue. By cutting back on stimulants in the evening, you can improve your sleep and reduce the chances of biting your tongue, promoting better oral health.
2. Establish Nighttime Routines
Creating a consistent bedtime routine signals to your body that it’s time to wind down and prepare for sleep. This routine can include activities like taking a warm bath, reading a book, or practicing relaxation techniques. The key is to find calming activities you enjoy and perform them in the hour before bed each night.
You can find more information on establishing your own bedtime routine in our separate blog post.
3. Stay Hydrated
Staying hydrated plays a key role in maintaining oral health and preventing dry mouth, which can contribute to tongue biting during sleep. When the mouth is adequately hydrated, it reduces the friction between the tongue and teeth, making it less likely for the tongue to accidentally bite against the teeth.
Therefore, staying well-hydrated throughout the day can help reduce the risk of tongue biting and promote overall oral health. Make sure to drink plenty of water throughout the day, and avoid dehydrating beverages like alcohol before bed.
4. Review Medications
Some medications can have side effects that disrupt sleep or cause teeth grinding, which can lead to tongue biting. Review your medications with your doctor to see if any might be contributing to the problem. There may be alternative medications or adjustments to your current dosage that can help.
5. Optimize Nutritional Intake
Eating a balanced diet rich in essential vitamins and minerals can promote overall health and well-being, including sleep quality. Deficiencies in certain vitamins like B12 and iron have been linked to bruxism (teeth grinding), which can indirectly contribute to tongue biting. discuss any concerns about vitamin deficiencies with your doctor.
By maintaining a balanced diet, you can ensure you’re getting the necessary nutrients to support healthy sleep patterns and muscle function, reducing the likelihood of tongue biting and promoting better oral health.
6. Consider Allergy Management
Allergies can sometimes contribute to nighttime congestion and mouth breathing, which can dry out your mouth and potentially increase the risk of tongue biting. If you suspect allergies might be a factor, consult with an allergist to discuss treatment options like medication or allergy shots. Managing your allergies can improve your overall sleep quality and potentially reduce tongue biting.
7. Changing Your Sleeping Position
The Derila pillow is an ergonomic pillow designed to provide proper neck and head alignment throughout the night, regardless of your preferred sleeping position. Its unique butterfly shape cradles your head and neck, promoting better posture.
Check Price >>Sleeping on your back is more likely to cause your tongue to fall back towards your throat, increasing the risk of biting. Also, sleeping on your stomach can put undue strain on your neck and back, and can also restrict your airway. It’s generally not recommended.
Consider trying to train yourself to sleep on your side instead. The “starfish” position, where you lie on your side with your arms and legs outstretched, may help keep your tongue in a safer position.
Investing in a supportive pillow designed for proper neck alignment can promote better sleep posture and potentially reduce tongue biting. Look for pillows with ergonomic designs, like the Derila ergonomic pillow, that help keep your head and neck in a neutral position.
If you’re not accustomed to sleeping on your side, it may take some time to adjust. Be patient and try different variations of side sleeping to find what feels most comfortable for you.
When to Seek Professional Help
While occasional tongue biting during sleep is relatively common, there are situations where seeking professional help is advisable. If you experience frequent tongue biting, even with lifestyle changes, consult your dentist or doctor to rule out any underlying medical conditions.
If you get severe injuries from tongue biting, such as excessive bleeding or difficulty speaking, it requires immediate medical attention.
Consulting a Sleep Specialist
If you suspect a sleep disorder like sleep apnea might be contributing to your tongue biting, consult a sleep specialist. Sleep apnea can disrupt sleep patterns and increase muscle activity during sleep, potentially leading to tongue biting. They can conduct a sleep study to diagnose the issue and recommend treatment options, which may include lifestyle changes, using recommended pillows for sleep apnea sufferers, or CPAP therapy.
Undergoing Cognitive-Behavioral Therapy
If stress or anxiety is suspected to be a contributing factor, consider consulting a therapist specializing in Cognitive-Behavioral Therapy (CBT). CBT is a form of therapy that can help identify and manage stress and anxiety, potentially reducing their impact on your sleep and minimizing the risk of tongue biting.
Bite No More: Concluding Tips on Sleep Biting
Waking up with a sore tongue doesn’t have to be a nightly occurrence. By following these tips, from using mouth guards to establishing a relaxing bedtime routine, you can significantly reduce the risk of tongue biting.
A good night’s sleep is essential for overall health, and a healthy mouth is key to a good night’s sleep. Take control of your sleep hygiene and enjoy the benefits of peaceful, bite-free sleep.