Biting Tongue in Sleep: 10 Common Causes and How to Stop It

Biting your tongue in sleep can be a painful and frustrating experience. This unconscious habit can lead to discomfort, injuries, and even more serious health issues if left unchecked. In this comprehensive guide, we’ll explore the ten most common causes of biting your tongue in sleep and provide practical solutions to help you stop this nocturnal nuisance.

Understanding Biting Tongue in Sleep

Biting your tongue during sleep is more common than you might think. While there are no precise statistics on how many people experience this issue, experts agree that it happens to everyone from time to time[1]. However, when it becomes a recurring problem, it’s essential to identify the underlying causes and seek appropriate treatment.

Tongue biting during sleep can lead to various complications, including:

• Ulcers
• Infections
• Scalloping (a condition where the edges of the tongue become wavy or indented)
• Pain and discomfort
• Difficulty speaking or eating

Understanding why you’re biting your tongue in sleep is the first step towards finding an effective solution. Let’s explore the ten most common causes and how to address them.

The Impact of Biting Your Tongue in Sleep on Daily Life

Biting your tongue in sleep can have far-reaching consequences that extend beyond the immediate pain and discomfort. Understanding these impacts can motivate you to take action and seek appropriate solutions.

Physical Discomfort and Pain

The most obvious effect of biting your tongue in sleep is the physical discomfort you experience. Waking up with a sore, swollen tongue can be incredibly unpleasant and may persist throughout the day. In severe cases, tongue injuries can make it difficult to eat, drink, or speak normally, affecting your daily routine and quality of life.

Sleep Quality and Fatigue

Frequent tongue biting can disrupt your sleep patterns, even if you don’t fully wake up each time it happens. This fragmented sleep can lead to daytime fatigue, decreased cognitive function, and mood disturbances. Over time, chronic sleep disruption can contribute to more serious health issues, including weakened immune function and increased risk of cardiovascular problems.

Emotional and Psychological Effects

The anticipation of biting your tongue in sleep can create anxiety around bedtime, making it harder to relax and fall asleep. This anxiety can exacerbate the problem, creating a vicious cycle of stress and sleep disturbances. Additionally, chronic pain or discomfort from tongue biting can contribute to irritability and decreased overall well-being.

Social and Professional Impacts

In severe cases, the effects of tongue biting can spill over into your social and professional life. Difficulty speaking clearly due to a sore tongue can affect your confidence in social situations or during work presentations. Fatigue from disrupted sleep may also impact your job performance and interpersonal relationships.

Understanding these potential impacts underscores the importance of addressing tongue biting in sleep proactively. Let’s explore some additional strategies and considerations to help you overcome this issue.

Advanced Strategies for Preventing Tongue Biting in Sleep

While we’ve covered several solutions earlier, here are some advanced strategies that may be helpful for persistent cases of tongue biting during sleep:

1. Biofeedback Therapy

Biofeedback therapy involves using sensors to monitor physiological processes, helping you gain awareness and control over unconscious bodily functions. For tongue biting, a therapist might use electromyography (EMG) to monitor jaw muscle activity during sleep. This can help you learn to relax these muscles consciously, potentially reducing nighttime tongue biting.

2. Tongue Positioning Techniques

Some speech therapists and myofunctional therapists teach specific tongue positioning techniques that can help keep your tongue in a safer position during sleep. These exercises aim to strengthen the muscles that control tongue placement and may include:

• The “spot technique”: Training your tongue to rest against the roof of your mouth
• Tongue sweeps: Moving your tongue in specific patterns to improve muscle control
• Suction hold exercises: Creating suction between your tongue and palate

3. Acupuncture and Alternative Therapies

Some people find relief from tongue biting through alternative therapies like acupuncture or acupressure. While scientific evidence is limited, these approaches may help reduce muscle tension and promote relaxation, potentially decreasing the likelihood of tongue biting during sleep.

4. Advanced Dental Interventions

In cases where tongue biting is related to severe malocclusion or other dental issues, more advanced interventions may be necessary. These could include:

• Orthodontic treatment to correct misaligned teeth
• Jaw surgery in extreme cases of misalignment
• Specialised oral appliances designed to reposition the jaw and tongue

Always consult with a qualified dentist or orthodontist before considering any invasive treatments.

The Role of Sleep Hygiene in Preventing Tongue Biting

While we’ve touched on sleep hygiene briefly, it’s worth exploring this topic in more depth, as good sleep habits can significantly reduce the risk of tongue biting and improve overall sleep quality.

Creating an Optimal Sleep Environment

Your bedroom should be a sanctuary for sleep. Consider the following factors:

• Temperature: Keep your room cool, ideally between 15-19°C (60-67°F)
• Lighting: Use blackout curtains or an eye mask to block out light
• Noise: Use earplugs or a white noise machine to mask disruptive sounds
• Bedding: Invest in comfortable, supportive pillows and mattresses

Establishing a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, potentially reducing sleep disturbances that could lead to tongue biting.

Developing a Relaxing Bedtime Routine

Create a calming pre-sleep routine to help your mind and body transition into sleep mode. This might include:

• Reading a book
• Taking a warm bath
• Practicing gentle yoga or stretching
• Listening to soothing music or guided relaxation exercises

Limiting Screen Time Before Bed

The blue light emitted by electronic devices can interfere with your body’s production of melatonin, the sleep hormone. Try to avoid screens for at least an hour before bedtime, or use blue light filtering apps or glasses if necessary.

The Importance of Professional Help

While many cases of tongue biting in sleep can be addressed with self-help strategies, it’s crucial to know when to seek professional help. Consider consulting a healthcare provider if:

• Tongue biting occurs frequently (more than once or twice a week)
• You experience severe pain or notice persistent sores on your tongue
• You suspect an underlying sleep disorder or neurological condition
• Self-help strategies haven’t improved the situation after several weeks

A healthcare professional can provide a thorough evaluation and may recommend specialised treatments or referrals to specialists such as:

• Sleep medicine physicians
• Neurologists
• Dentists or orthodontists
• ENT (Ear, Nose, and Throat) specialists
• Speech therapists or myofunctional therapists

Remember, there’s no shame in seeking help for this issue. Many people struggle with tongue biting in sleep, and healthcare providers are equipped to offer support and effective solutions.

Long-term Management and Prevention

Overcoming tongue biting in sleep often requires a long-term approach. Even after you’ve found effective strategies, it’s important to remain vigilant and maintain good habits to prevent the issue from recurring.

Regular Check-ups

Schedule regular dental and medical check-ups to monitor your oral health and address any emerging issues that could contribute to tongue biting.

Stress Management

Since stress is a common trigger for tongue biting, developing ongoing stress management techniques is crucial. This might include regular exercise, mindfulness practices, or hobbies that help you relax.

Lifestyle Adjustments

Be mindful of lifestyle factors that could increase the risk of tongue biting, such as:

• Alcohol consumption (which can relax muscles excessively)
• Caffeine intake, especially in the evening
• Smoking (which can irritate the mouth and affect sleep quality)

Ongoing Awareness

Pay attention to any changes in your sleep patterns or oral health that might signal a return of tongue biting. Early intervention can prevent the problem from becoming severe again.

In conclusion, biting your tongue in sleep is a complex issue with various potential causes and solutions. By understanding the underlying factors, implementing appropriate strategies, and seeking professional help when needed, you can overcome this challenging problem. Remember that everyone’s experience is unique, so be patient with yourself as you find the approach that works best for you. With persistence and the right support, you can look forward to more restful nights and healthier, pain-free days.

1. Stress and Anxiety: The Silent Culprits

Stress and anxiety are often overlooked causes of biting your tongue in sleep. When you’re under pressure, your body remains in a state of heightened alertness, even during sleep. This can lead to increased muscle tension and involuntary movements, including clenching your jaw or biting your tongue.

How to address stress-related tongue biting:

• Practice relaxation techniques before bed, such as deep breathing or meditation
• Create a calming bedtime routine to help your mind and body unwind
• Consider cognitive-behavioural therapy (CBT) to manage stress and anxiety
• Use aromatherapy with lavender or chamomile to promote relaxation

By addressing the root causes of your stress and anxiety, you can significantly reduce the likelihood of biting your tongue in sleep.

2. Sleep Disorders: More Than Just a Bad Night’s Rest

Various sleep disorders can contribute to biting your tongue during sleep. While sleep apnea doesn’t directly cause tongue biting, it’s often associated with this issue[1]. People with sleep apnea may have larger tongues or muscles in the mouth that relax abnormally during sleep, increasing the risk of tongue biting.

Signs of sleep apnea include:

• Loud snoring
• Gasping for air during sleep
• Morning headaches
• Excessive daytime sleepiness

If you suspect you have a sleep disorder, it’s crucial to consult a sleep specialist. They may recommend:

• A sleep study to diagnose the underlying condition
• Using a CPAP (Continuous Positive Airway Pressure) machine
• Lifestyle changes, such as weight loss or quitting smoking
• Wearing a custom-fitted mouthguard to protect your tongue

Addressing sleep disorders can not only help prevent tongue biting but also improve your overall health and well-being.

3. Teeth Grinding (Bruxism): The Nighttime Grind

Bruxism, or teeth grinding, is a common movement problem that can affect you during sleep. While it primarily impacts your teeth and jaws, it can also cause you to bite your tongue and cheeks[1]. Doctors aren’t entirely sure what causes bruxism, but it may be related to dreaming or being aroused during sleep.

To combat bruxism-related tongue biting:

• Consult a dentist about wearing a custom-fitted night guard
• Practice stress-reduction techniques
• Avoid caffeine and alcohol before bedtime
• Consider Botox injections in severe cases (under medical supervision)

By addressing bruxism, you can protect not only your tongue but also your teeth and jaw from long-term damage.

4. Mouth Breathing: A Surprising Culprit

Breathing through your mouth during sleep can increase the likelihood of biting your tongue. When you breathe through your mouth, your tongue may fall back or move forward, putting it in a vulnerable position between your teeth.

To reduce mouth breathing and tongue biting:

• Practice nasal breathing exercises during the day
• Use nasal strips or dilators to improve airflow through your nose
• Consider seeing an ENT specialist to address any underlying nasal issues
• Use a humidifier to prevent dry mouth and nasal passages

By promoting nasal breathing, you can help keep your tongue in a safer position during sleep.

5. Poor Sleep Position: Finding the Right Angle

Your sleep position can significantly impact the likelihood of biting your tongue. Sleeping on your back, for instance, may cause your tongue to fall backwards, increasing the risk of biting it.

Tips for optimising your sleep position:

• Try sleeping on your side with a supportive pillow
• Use a tongue-retaining device if recommended by a sleep specialist
• Elevate your head slightly to prevent your tongue from falling back
• Experiment with different pillow types to find the most comfortable position

Finding the right sleep position can help reduce tongue biting and improve your overall sleep quality.

6. Diet and Hydration: The Overlooked Factors

Believe it or not, your diet and hydration levels can influence tongue biting during sleep. Dehydration can cause your tongue to swell slightly, making it more likely to get caught between your teeth. Additionally, certain foods may irritate your tongue or cause inflammation.

To address diet-related tongue biting:

• Stay well-hydrated throughout the day
• Avoid spicy or acidic foods before bedtime
• Consider taking a vitamin B complex supplement (consult your doctor first)
• Eat a balanced diet rich in nutrients that support muscle and nerve health

By maintaining proper hydration and a balanced diet, you can help reduce the risk of tongue biting and promote overall oral health.

7. Medication Side Effects: The Hidden Influence

Some medications can cause muscle spasms or affect muscle control, potentially leading to tongue biting during sleep. Common culprits include:

• Antipsychotics
• Antidepressants
• Parkinson’s disease medications
• Certain anticonvulsants

If you suspect your medication is causing tongue biting, consult your healthcare provider. They may:

• Adjust your dosage
• Switch to an alternative medication
• Recommend additional treatments to manage side effects

Never stop or change your medication without professional medical advice.

8. Oral Health Issues: More Than Just Cavities

Dental problems and oral health issues can contribute to tongue biting during sleep. Misaligned teeth (malocclusion) or jaw problems can put your tongue in a vulnerable position.

Oral health factors that may contribute to tongue biting:

• Overcrowded or crooked teeth
• Overbite or underbite
• Temporomandibular joint (TMJ) disorders
• Oral infections or inflammation

To address these issues:

• Schedule regular dental check-ups
• Consider orthodontic treatment for misaligned teeth
• Treat any underlying oral health conditions
• Use a custom-fitted mouthguard if recommended by your dentist

Maintaining good oral health can help reduce the risk of tongue biting and improve your overall well-being.

9. Neurological Conditions: When Your Nerves Play Tricks

Certain neurological conditions can increase the likelihood of biting your tongue in sleep. These may include:

• Epilepsy
• Parkinson’s disease
• Multiple sclerosis
• Facial nerve disorders

If you have a neurological condition, work closely with your healthcare team to manage symptoms and reduce the risk of tongue biting. They may recommend:

• Medication adjustments
• Physical therapy
• Botox injections for muscle control
• Protective devices for sleep

Managing underlying neurological conditions can significantly improve your quality of life and reduce tongue biting incidents.

10. Age-Related Factors: Changes Over Time

As we age, our risk of biting our tongue during sleep may increase due to various factors:

• Muscle weakness
• Changes in sleep patterns
• Increased medication use
• Dental changes

To address age-related tongue biting:

• Maintain good overall health through regular exercise and a balanced diet
• Stay hydrated
• Practice good sleep hygiene
• Schedule regular check-ups with your doctor and dentist

By being proactive about your health as you age, you can reduce the risk of tongue biting and other sleep-related issues.

How to Stop Biting Your Tongue in Sleep: Practical Solutions

Now that we’ve explored the common causes of biting your tongue in sleep, let’s discuss some practical solutions to help you stop this habit:

1. Use a custom-fitted mouthguard: A dentist can create a mouthguard tailored to your teeth, providing protection for your tongue and reducing the impact of teeth grinding.
2. Practice good sleep hygiene: Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest.
3. Address underlying health conditions: Work with healthcare professionals to manage any sleep disorders, neurological conditions, or other health issues that may contribute to tongue biting.
4. Try relaxation techniques: Incorporate stress-reduction practices like meditation, deep breathing, or progressive muscle relaxation into your daily routine.
5. Optimise your sleep position: Experiment with different sleeping positions and pillow arrangements to find the most comfortable and safe position for your tongue.
6. Stay hydrated: Drink plenty of water throughout the day to prevent dehydration and reduce the risk of tongue swelling.
7. Maintain good oral health: Regular dental check-ups, proper oral hygiene, and addressing any dental issues can help reduce the risk of tongue biting.
8. Consider tongue exercises: Strengthen your tongue muscles with exercises recommended by a speech therapist or dentist.
9. Use a tongue retaining device: In some cases, a specialist may recommend a device that helps keep your tongue in a forward position during sleep.
10. Be patient and persistent: Breaking the habit of biting your tongue in sleep may take time. Stay committed to your chosen solutions and don’t hesitate to try different approaches if needed.

Table: Common Causes and Solutions for Biting Tongue in Sleep

Cause	Symptoms	Solutions
Stress and Anxiety	Tension, restless sleep	Relaxation techniques, therapy
Sleep Disorders	Snoring, daytime fatigue	Sleep study, CPAP machine
Bruxism	Jaw pain, worn teeth	Custom mouthguard, stress reduction
Mouth Breathing	Dry mouth, sore throat	Nasal breathing exercises, humidifier
Poor Sleep Position	Neck pain, tongue soreness	Adjust sleeping position, supportive pillow
Diet and Hydration	Swollen tongue, dehydration	Stay hydrated, balanced diet
Medication Side Effects	Muscle spasms, drowsiness	Consult healthcare provider
Oral Health Issues	Misaligned teeth, jaw pain	Dental check-ups, orthodontic treatment
Neurological Conditions	Involuntary movements, seizures	Medication management, protective devices
Age-Related Factors	Muscle weakness, dental changes	Regular check-ups, maintain overall health

FAQs About Biting Tongue in Sleep

Q1: How long does it take for a bitten tongue to heal?
A: Most minor tongue bites heal within 3-14 days, depending on the severity of the injury[4].

Q2: Can biting your tongue in sleep be a sign of a seizure?
A: Yes, nighttime seizures can cause tongue biting during sleep[4]. If you suspect seizures, consult a neurologist.

Q3: Is it normal to occasionally bite your tongue while sleeping?
A: Occasional tongue biting is common and usually not a cause for concern. However, frequent biting may indicate an underlying issue.

Q4: Can stress cause tongue biting during sleep?
A: Yes, stress and anxiety can lead to increased muscle tension and involuntary movements during sleep, including tongue biting.

Q5: How can I tell if I’m biting my tongue in my sleep?
A: Signs include tongue pain or soreness upon waking, visible cuts or marks on the tongue, and swelling or redness of the tongue[1].

In conclusion, biting your tongue in sleep can be a frustrating and painful experience, but it’s often manageable with the right approach. By identifying the underlying causes and implementing appropriate solutions, you can reduce the frequency of tongue biting and improve your overall sleep quality. Remember to consult healthcare professionals for persistent issues, as they can provide personalised advice and treatment options tailored to your specific needs. With patience and persistence, you can overcome this nocturnal nuisance and enjoy more restful, pain-free nights.

Citations:
[1] https://www.healthline.com/health/biting-tongue-in-sleep
[2] https://www.smilesongreatwood.com/im-biting-my-tongue-in-sleep-what-might-be-the-cause/
[3] https://www.suryadentalcare.com/biting-tongue-in-sleep-causes-symptoms-and-treatment/
[4] https://www.samaritandentalarts.com/blog/biting-your-lip-or-tongue-in-your-sleep-when-to-seek-help/
[5] https://www.medicalnewstoday.com/articles/bit-tongue