How to Prevent Tongue Biting While You Sleep?

Highlights

• Nighttime tongue biting is often caused by teeth grinding, sleep disorders, or misaligned teeth.
• Common signs include tongue soreness, swelling, cuts, or indentations noticed upon waking.
• Wearing a custom night guard is one of the most effective ways to protect your tongue and improve jaw alignment.
• Managing stress, improving sleep posture, and avoiding certain foods can help reduce symptoms.
• Persistent or recurring tongue injuries should be evaluated by a dental professional to prevent long-term damage.

Many people unknowingly bite their tongue while sleeping, leading to pain, swelling, or even recurring injury. This is a surprisingly common issue that can affect anyone, often disrupting restful sleep and causing discomfort throughout the day. Understanding the causes and solutions is important for addressing the problem and improving your overall well-being.

This guide covers why it happens, how to prevent it, and when to see a specialist. Whether you’re experiencing occasional discomfort or frequent tongue injuries, you’ll find helpful tips and information here to protect your oral health and enjoy more peaceful sleep.

Why Am I Biting My Tongue at Night? 

Waking up with a sore or bitten tongue? It’s more common than you might think. Tongue biting during sleep can have several underlying causes—from physical to psychological. Understanding these reasons can help you find relief and protect your oral health. 

• Teeth grinding (bruxism) is one of the most frequent culprits. When you clench or grind your teeth unconsciously at night, your jaw shifts slightly, sometimes trapping your tongue between your teeth. Over time, this can lead to painful bites and even inflammation. 
• Sleep disorders, like sleep apnea or seizure-related conditions, are another consideration. These disorders often cause irregular jaw movements or spasms, increasing the chance of accidentally biting your tongue. 
• Enlarged tongue (a condition called macroglossia) or misaligned teeth can leave less space in your mouth, making it easier for your tongue to get in the way during sleep. Stress and anxiety may also play a role in nighttime tongue biting by causing excessive tension in your facial or jaw muscles. 
• Lastly, watch for potential medication side effects. Some drugs, particularly antidepressants or muscle relaxants, can affect your muscle control, increasing the risk of unintentional biting. 

If tongue biting has become persistent, consulting a dental professional can help uncover solutions tailored to your needs. From wearing a custom night guard to addressing stress triggers, you can explore ways to protect and care for your oral health. 

Signs You’re Biting Your Tongue While Sleeping

Waking up with a sore or swollen tongue might not just be a coincidence. While it’s easy to overlook, tongue biting during sleep is more common than you’d think. The following signs can help determine if it’s happening to you:

How to Stop Biting Your Tongue in Your Sleep

Biting your tongue in your sleep can be painful and frustrating, but it’s often a symptom of underlying issues that can be managed. Below are effective strategies to help you prevent this issue and promote better rest.

Manage Bruxism (Teeth Grinding) 

If you’re grinding your teeth at night (often linked to stress), it could be contributing to jaw tension and tongue-biting. Try these tips to manage bruxism:

• Practice stress-reduction techniques before bedtime, like guided meditation or avoiding screen time.
• Skip caffeine or alcohol in the evening to promote deeper relaxation.
• For severe cases, talk to your provider about the possibility of muscle relaxants.

Address Sleep Disorders 

Sleep disruptions, like snoring or sleep apnea, may influence jaw alignment during rest, increasing your risk of biting your tongue. If you notice symptoms like gasping, poor-quality sleep, or daytime fatigue, consider:

• Scheduling a sleep study to evaluate for sleep apnea.
• Treating any diagnosed apnea to improve jaw relaxation during sleep.
• Collaborating with a sleep specialist to find the best treatment options.

Improve Oral Alignment 

Misaligned teeth or jaw issues may also be culprits. Options to address this include:

• Orthodontic treatments or dental adjustments for bite corrections.
• A periodontal maintenance or evaluation to check for swollen gums or inflamed tissues that might exacerbate the problem.

Home Care Tips to Promote Healing and Prevention

Do’s 

• Rinse with warm salt water twice a day to reduce swelling and promote healing.
• Stick to soft foods, especially if your tongue or gums feel tender.
• Use a soft-bristle toothbrush and avoid harsh mouthwashes that might irritate sensitive tissue.

Don’ts 

• Don’t ignore persistent symptoms lasting more than 5-7 days—it’s better to get them checked.
• Avoid spicy, acidic, or crunchy foods that can worsen discomfort or delay healing.

Don’t try to adjust your bite or teeth at home without professional guidance.

How We Can Help

At Commonwealth Periodontics and Implant Center, we take a comprehensive approach to your care. Our goal is to restore your comfort and protect your oral health. Here’s what we offer: 

• A detailed evaluation of your bite alignment, jaw movement, and tongue space.
• Custom night guard solutions tailored to alleviate grinding or misalignment issues.
• Expert referrals when needed, connecting you with specialists for sleep disorders or TMJ therapy.
• Ongoing care for both your oral health and overall well-being—we’re here for the long haul.

Feel confident knowing our team is ready to guide you through every step. Whether it’s healing after an injury or creating a plan for long-term oral health, we’re committed to your smile and your comfort.

Key Takeaways

• Nighttime tongue biting is often linked to bruxism, misalignment, or sleep disorders
• Wearing a custom night guard is one of the most effective solutions
• Managing stress, adjusting sleep posture, and protecting your tongue can also help
• Recurring injuries or persistent pain should be evaluated by a dental professional
• Your tongue deserves care—and so does your sleep

FAQs About Biting Your Tongue During Sleep

1. Why do I keep biting my tongue while I sleep?

There are several possible reasons, including teeth grinding (bruxism), stress, misaligned teeth, or even sleep disorders like sleep apnea. It’s more common than you might think, and it often goes unnoticed until symptoms appear.

2. How do I know if I’m biting my tongue in my sleep?

If you wake up with soreness, cuts, swelling, or indentations on the sides or tip of your tongue, there’s a good chance you’re biting it during the night. Other signs include jaw pain or disrupted sleep.

3. Can a night guard help stop nighttime tongue biting?

Yes. A custom night guard can protect your tongue by creating a barrier between your teeth and helping to correct jaw positioning during sleep. It’s one of the most effective and dentist-recommended solutions.

4. Is tongue biting dangerous if it keeps happening?

It can be. Repeated trauma to the tongue can cause painful ulcers, infections, and even changes in how you eat or speak. It’s best to treat the cause early before it worsens.

5. Should I see a dentist or a sleep specialist?

Start with your dentist or periodontist, especially if you suspect teeth grinding or bite misalignment. If there are signs of snoring, gasping, or poor sleep quality, your provider may recommend seeing a sleep specialist as well.

6. Are there any quick fixes I can try at home?

Yes—focus on stress management before bed, avoid caffeine or alcohol in the evening, and consider using a soft tongue protector if you’re healing. But for long-term results, a dental evaluation is key.

7. What should I avoid if my tongue is already sore?

Stay away from spicy, acidic, or crunchy foods, and don’t brush aggressively. Use warm salt water rinses and stick to soft, bland meals while your tongue heals.