Do you snore, wake up with a dry mouth, or never feel fully rested? You might have tried many things... new pillows, better mattress, sleep trackers, blackout curtains. But the real reason might be something you've never considered: your tongue position.
What Can Happen:
Some people let their tongue rest at the bottom of their mouth, which seems harmless... but it's more complicated than that. In short, when your tongue sits low, it fails to support your upper jaw and airway. This can cause your airway to narrow or partially collapse during sleep which leads to mouth breathing, snoring, and disrupted sleep cycles. When positioned correctly, it keeps your airway open and encourages nasal breathing which is the foundation of quality sleep.
Here's Why Proper Tongue Posture Works:
- Airway support: Your tongue pressing against the roof of your mouth helps maintain optimal airway space, reducing the likelihood of obstruction during sleep
- Promotes nasal breathing: Proper tongue position naturally closes your mouth and encourages breathing through your nose which is what allows the air to be filtered and maintain proper moisture
- Reduces snoring: With better airway support and nasal breathing, snoring decreases
- Long-term structural benefits: Consistent proper tongue posture can support better jaw alignment and facial development over time
How to Start:
- Find the correct position: Place the entire surface of your tongue against the roof of your mouth (your palate - not just the tip). Your tongue should rest there gently but firmly.
- Keep your lips closed: Your lips should touch lightly, and your teeth should be slightly apart (not clenched).
- Breathe through your nose: With your tongue up and lips closed, nasal breathing becomes natural.
- Practice during the day: Train this position while awake so it becomes automatic during sleep.
- Consider mouth tape: Once you've practiced proper tongue posture during the day, mouth tape at night can help reinforce the position while you sleep and ensure you maintain nasal breathing. Note: Only use tape specifically designed for sleep that is breathable and allows for easy removal.
- Leverage the resources: There are plenty of quality tutorials and demonstrations online that can help you master the proper technique.
What To Expect:
- Improved sleep quality and feeling more rested
- Reduced or eliminated snoring
- No more dry mouth in the morning
- Better breathing efficiency throughout the day
- Potential improvements in jaw alignment and facial structure over time (especially significant for children and young adults)
Sleep is complicated and there are many factors that can contribute to better sleep, but this is one thing that's simple to implement and has proven benefits. Most of us have never been taught proper tongue posture, yet it affects our sleep, breathing, and long-term health. Try it out!
Want to Learn More? Check Out:
- https://academic.oup.com/sleep/article-abstract/38/5/669/2416863?login=false
