Tongue Positioning Techniques for Snorers with Bruxism

Blog Post: Tongue Positioning Techniques for Snorers with Bruxism

Snoring is a common issue that affects millions of people worldwide. It not only disrupts the sleep of the snorer but also their partner and anyone else in the vicinity. While snoring can be caused by various factors such as obesity, allergies, and alcohol consumption, one of the most common underlying causes is bruxism, or teeth grinding. This condition causes tension in the jaw muscles, leading to the tongue falling back into the throat and obstructing the airway, resulting in snoring.

Fortunately, there are several tongue positioning techniques that can help snorers with bruxism to reduce or eliminate their snoring. In this blog post, we will discuss some of these techniques and how they can help you get a good night’s sleep.

1. Tongue Exercises
The first step to improving tongue positioning is to strengthen the tongue muscles. This can be achieved through various tongue exercises that target the muscles in the mouth and throat. One simple exercise is to stick your tongue out as far as you can and hold it for a few seconds before pulling it back in. Repeat this exercise a few times a day to strengthen your tongue muscles and improve tongue positioning.

2. Tongue Retaining Devices
Tongue retaining devices are a popular option for snorers with bruxism. These devices are designed to keep the tongue in place while you sleep, preventing it from falling back into the throat and causing snoring. They are usually made of soft, flexible material and are worn on the roof of the mouth, holding the tongue in place. Tongue retaining devices are available over-the-counter or can be custom-made by a dentist.

3. Oral Appliances
Oral appliances, also known as mandibular advancement devices, are another effective solution for snorers with bruxism. These devices are worn in the mouth while sleeping and work by repositioning the jaw to keep the airway open. This, in turn, prevents the tongue from falling back and obstructing the airway, reducing snoring. Oral appliances are available in various sizes and can be customized to fit your mouth perfectly.

Tongue Positioning Techniques for Snorers with Bruxism

4. Tongue Positioning Exercises
Similar to tongue exercises, there are specific exercises that focus on tongue positioning. These exercises involve moving the tongue in different positions, such as pressing it against the roof of the mouth or the back of the front teeth. These exercises can help train the tongue to stay in the correct position while sleeping, reducing snoring.

5. Sleep Positioning
The position you sleep in can also affect your tongue positioning and snoring. Sleeping on your back can cause the tongue to fall back and obstruct the airway, leading to snoring. Instead, try sleeping on your side to keep the tongue in a neutral position. You can also use pillows or a wedge to keep your body in a side-sleeping position.

6. Nasal Dilators
Nasal dilators are small, lightweight devices that are inserted into the nostrils to keep them open while sleeping. These devices can help improve airflow through the nose, reducing the need for mouth breathing and preventing the tongue from falling back. Nasal dilators are available over-the-counter and are a non-invasive option for snorers with bruxism.

7. Myofunctional Therapy
Myofunctional therapy is a type of physical therapy that focuses on strengthening the muscles in the mouth, face, and throat. It involves a series of exercises that target these muscles, including the tongue. Myofunctional therapy can help improve tongue positioning, reduce snoring, and even alleviate symptoms of bruxism.

In addition to these techniques, there are a few lifestyle changes that snorers with bruxism can make to reduce their snoring. These include maintaining a healthy weight, avoiding alcohol before bedtime, and practicing good sleep hygiene habits.

While these tongue positioning techniques can be beneficial for snorers with bruxism, it is essential to consult with a doctor or dentist before trying them. They can help determine the root cause of your snoring and recommend the best course of treatment for your specific condition.

In summary, snoring can be a disruptive and embarrassing issue for both the snorer and their partner. For those with bruxism, snoring can be caused by the tongue falling back into the throat due to tension in the jaw muscles. However, by incorporating tongue positioning techniques and making a few lifestyle changes, snorers with bruxism can reduce or eliminate their snoring and enjoy a peaceful night’s sleep.