How to Stop Tongue Snoring and Get a Peaceful Night's Sleep

Last updated: January 28th, 2024

Did you know that your tongue could be the culprit behind those noisy nights and disrupted sleep? Tongue snoring is a common issue that can affect not only your sleep but also your overall health.

If left unaddressed, it can lead to more serious health consequences, including sleep apnea.

In this article, we will explore the role of the tongue in snoring, ways to identify tongue snoring symptoms, and effective strategies for reducing tongue snoring. Say goodbye to restless nights and hello to peaceful, rejuvenating sleep!


Key Takeaways

  • Tongue snoring is caused by the tongue’s relaxation during sleep, leading to vibrations and obstruction of the airway.

  • Strategies for reducing tongue snoring include lifestyle changes, positional therapy devices, and using a custom-made device such as SnoreRx Plus.

  • Consulting a sleep specialist can help identify appropriate treatments such as oral appliance therapy or surgical procedures.

The Role of the Tongue in Snoring

The tongue has a significant impact on snoring, as it can obstruct the airway when it relaxes during sleep. This results in vibrations and snoring sounds, and in some cases can lead to severe sleep apnea.

Transitioning from light sleep to deep sleep can cause the muscles in the soft palate, tongue, and throat to relax. The resulting partial obstruction of the airway by throat tissues may cause them to vibrate, leading to snoring.

It is vital to address tongue snoring since untreated sleep apnea can result in serious health consequences.

How the Tongue Blocks the Airway

As you sleep, the muscles in the upper throat relax, leading to the tongue falling back and blocking the airway. This obstruction can lead to snoring and sleep apnea. The tongue is essential in respiration, as it helps to ensure an unobstructed airway. Positioned at the entrance to the respiratory passage in the throat, it directly influences the inhalation and exhalation of air into the lungs.

Tongue positioning can have a significant impact on snoring. When the tongue falls back and obstructs the airway, it can result in snoring. Proper tongue positioning and exercises may help reduce snoring. Abnormal tongue function can contribute to conditions such as oral respiration and malocclusion.

Maintaining proper tongue posture and strengthening the tongue and throat muscles can help reduce sleep apnea symptoms.

Factors That Exacerbate Tongue Snoring

  • Alcohol Consumption: Increases the likelihood of tongue snoring by relaxing the muscles in the mouth and throat, and raises respiratory resistance which can make snoring more severe.

  • Sedatives: Certain sedatives like benzodiazepine receptor agonists (e.g., alprazolam, clonazepam, and diazepam) are linked to an increased risk of tongue snoring.

  • Sleeping Position: Sleeping on one's back can cause the base of the tongue and soft palate to collapse to the back of the throat, obstructing the airway and resulting in snoring.

By understanding and addressing these factors, individuals can make necessary adjustments to their lifestyle and sleep habits to potentially reduce the risk of tongue snoring.

Identifying Tongue Snoring Symptoms


Identifying the symptoms of tongue snoring can help decide if medical assistance is necessary. Some indications of tongue snoring include interruptions in respiration, gasping, or choking during rest.

Loud snoring followed by periods of silence when breathing stops or nearly stops may signal obstructive sleep apnea (OSA). Individuals with OSA typically experience episodes when breathing slows or ceases at least five times per hour of sleep.

Due to the disruption of sleep, individuals with OSA may experience light sleeping, waking up with a loud snort or gasping sound, and excessive daytime sleepiness. If you or your bed partner experience any of these symptoms, it’s important to consult a sleep specialist to determine the severity of the issue and recommend appropriate treatments.

Strategies for Reducing Tongue Snoring

Several strategies can alleviate tongue snoring, including:

  • Modifying sleep positions, such as sleeping on one’s side, which is the most effective position for reducing tongue snoring

  • Adopting lifestyle changes, such as implementing oropharyngeal muscle exercises and integrating mouth exercises into one’s daily routine

  • Utilizing snoring mouthpieces, which are integral to dental sleep medicine

  • Using an anti-snore pillow to alter sleeping position and elevate the head

These strategies can help keep the airways open and prevent the base of the tongue from collapsing to the back of the throat, ultimately reducing tongue snoring.

SnoreRx Plus:

  • Is a customizable mouthguard

  • Designed to help reduce snoring

  • Effectively positions the tongue forward and clears the airway

  • Can be a practical solution for individuals looking to improve their sleep quality and minimize snoring.

Sleep Position Adjustments


Modifying sleep positions can have a considerable effect on tongue snoring. Sleeping on the side can help prevent the tongue from obstructing the airway, thereby reducing tongue snoring.

Special pillows can be beneficial for adjusting sleep positions to reduce snoring, as they can help align the head and shoulders to keep the airways open. Additionally, these pillows can encourage side sleeping, which can be beneficial in reducing or eliminating snoring.

Positional therapy for snoring involves wearing a specialized device, such as a positional therapy belt, to help keep the individual sleeping on their side rather than on their back. This assists in preventing the relaxation of the throat muscles, which can result in snoring.

By maintaining a side sleeping position, positional therapy can facilitate improved airflow and diminish snoring.

Lifestyle Changes

Adopting lifestyle changes like moderating alcohol consumption and maintaining an optimal weight can help alleviate tongue snoring. Maintaining a healthy weight can help reduce tongue snoring by decreasing the amount of excess fat in the tongue and throat area. This can inhibit the tongue from obstructing the airway during sleep, thereby resulting in improved respiration and diminished snoring.

Individuals suffering from tongue snoring may also benefit from a diet that includes lighter meals, such as fish, fruits, vegetables, berries, nuts, and avocados, and adequate hydration. It is important to note that these dietary recommendations should be implemented in conjunction with other lifestyle changes and medical interventions, as advised by a healthcare professional.

Snoring Mouthpieces

Snoring mouthpieces, such as the SnoreRx Plus, offer a practical solution for those looking to improve their sleep quality and minimize snoring. SnoreRx Plus is a snoring mouthpiece designed to effectively position the tongue forward and clear the airway. It operates by advancing the tongue and facilitating the unobstructed passage of air.

The SnoreRx Plus offers several benefits, such as tongue positioning to reduce snoring caused by tongue obstruction, a customizable fit for enhanced comfort, TMJ pain reduction, and improved sleep quality. However, it’s important to be aware of potential side effects, such as drooling, temporomandibular joint pain, dental discomfort, myofacial discomfort, jaw pain, stiffness, and excessive saliva production.

Medical Treatments for Tongue Snoring


If additional intervention is needed to tackle tongue snoring, medical treatments like oral appliance therapy and surgical procedures are available. Oral appliance therapy involves wearing a custom-made device that repositions the jaw and stabilizes the tongue, enlarging the airway and reducing snoring.

Surgical options, such as implants in the soft palate or tongue, can help widen the upper airway and reduce snoring.

Consulting a sleep specialist is essential to identify the most appropriate treatment option for your specific needs and to address your snoring symptoms effectively. A sleep specialist can evaluate and treat various sleep disorders, including:

  • Sleep apnea

  • Insomnia

  • Narcolepsy

  • Restless leg syndrome

  • Snoring

They can provide appropriate treatment options, such as surgeries or other interventions, to address the root causes of snoring and help stop snoring.

Oral Appliance Therapy

Oral Appliance Therapy (OAT) is a treatment for Sleep Apnea that involves wearing an oral device, similar to a mouthguard, that fits into the mouth. Prior to obtaining OAT treatment, a sleep specialist may suggest undergoing a sleep test to assess whether this type of therapy is suitable for you.

OAT has been found to:

  • Improve sleep quality

  • Increase daytime energy

  • Enhance concentration and alertness

  • Reduce pauses in breathing during the night

OAT is an alternative treatment to continuous positive airway pressure (CPAP) for snoring and mild to moderate OSA. It involves the use of a custom-made device to reposition the jaw and stabilize the tongue, whereas CPAP requires the use of a machine to deliver continuous positive airway pressure to maintain the airway open.

Surgical Options

Surgical treatments for tongue snoring aim to widen the upper airway and can involve the insertion of small implants into the soft palate or tongue.

One such procedure is the Pillar Procedure, which involves placing small woven implants or polyester rods into the soft palate to stiffen it and reduce tissue vibration that can cause snoring. This procedure is usually carried out in the office without general anesthesia or sedation.

It is important to weigh the potential risks and complications associated with surgical treatment for snoring. Some possible complications include no significant improvement in daytime sleepiness and quality of life, adverse effects of surgery, and a low cure rate and complication rate.

Consultation with a sleep specialist can help determine the most appropriate course of action to address your tongue snoring.

Exercises to Strengthen Tongue Muscles

Strengthening exercises targeting the tongue muscles can help diminish snoring by toning the airway and tongue muscles. Individuals who snore or have mild to moderate obstructive sleep apnea may benefit from such exercises. A speech therapist or someone with expertise in exercises to strengthen the mouth, tongue, and throat can provide advice on mouth exercises.

It is recommended to perform tongue stretches for 10 seconds on each side, repeated 10 times, three times a day for three months to experience a significant reduction in snoring. Breathing exercises to reduce snoring should be conducted for 5 to 10 minutes daily. It may take 2 to 3 months to observe changes in snoring.

Tongue Stretches

Tongue stretches and exercises can help strengthen the muscles and prevent snoring. In addition to strengthening the tongue, other muscles in the upper airway can be targeted to help reduce snoring and improve obstructive sleep apnea. Throat exercises that focus on the mouth, throat, and other muscles can be beneficial in this regard.

To perform tongue stretches, hold the tongue out for 10 seconds on each side, and repeat the process 10 times, three times a day for three months. Consistent practice of these exercises can lead to significant improvements in snoring and overall sleep quality.

Breathing Exercises

Breathing exercises like nasal breathing, including incorporating breathing pauses, can help stabilize the airway during sleep and reduce snoring.

Nasal breathing exercises offer a range of advantages, such as:

  • Lowering the incidence of snoring and sleep apnea

  • Promoting the correct formation of teeth and mouth

  • Boosting oxygen delivery to active tissues during exercise

  • Enhancing athletic performance

  • Avoiding the side effects of mouth breathing like bad breath and tooth decay

Performing breathing exercises for 5 to 10 minutes daily can yield noticeable improvements in snoring over time, with changes typically observed within 2 to 3 months. Regular practice of these exercises, in combination with other strategies discussed in this blog post, can contribute to a more restful night’s sleep for both you and your bed partner.

When to Consult a Sleep Specialist

Should snoring symptoms persist or become more severe, it is imperative to seek advice from a sleep specialist. They can assess the severity of the issue and recommend appropriate treatments.

It is recommended to consult a sleep specialist if a person is experiencing any of the following symptoms:

  • Snoring accompanied by gasping or choking

  • Not feeling refreshed after sleep

  • Loud snoring

  • Waking up during the night

  • Excessive daytime sleepiness

  • Difficulty falling or staying asleep

A sleep specialist can evaluate and treat various sleep disorders, including sleep apnea and other sleep disorder issues such as:

  • Insomnia

  • Narcolepsy

  • Restless leg syndrome

  • Snoring

In the process of treating sleep disorders, a sleep specialist can provide personalized solutions to help patients achieve a better night’s sleep.

They can conduct examinations, tests, and sleep studies to identify the source of snoring and provide appropriate treatment options, such as surgeries or other interventions to address the root causes of snoring.


In conclusion, addressing tongue snoring is crucial for improving sleep quality and overall health. By understanding the role of the tongue in snoring, identifying symptoms, and implementing strategies such as sleep position adjustments, lifestyle changes, snoring mouthpieces, and exercises, individuals can effectively reduce tongue snoring and enjoy a peaceful night’s sleep.

Don’t let tongue snoring keep you awake any longer - take action today and discover the benefits of better sleep for yourself and your bed partner.

Frequently Asked Questions

How do I stop snoring on my tongue?

To stop snoring on your tongue, try sleeping on your side, do tongue exercises regularly, and consider using an oral appliance. Try to maintain a healthy weight and avoid drinking alcohol or smoking before bed.

Does your tongue make you snore?

Yes, your tongue can make you snore if it relaxes and falls back in your throat, partially obstructing the airway. This causes the tongue to vibrate against the back of the throat, resulting in snoring.

How can I adjust my sleep position to reduce tongue snoring?

To reduce tongue snoring, try sleeping on your side which can help prevent the tongue from blocking the airway.

What lifestyle changes can help minimize tongue snoring?

Reducing alcohol consumption and maintaining a healthy weight are effective lifestyle changes that can help minimize tongue snoring.

Can exercises help reduce tongue snoring?

Exercises can help reduce tongue snoring by toning the airway and tongue muscles, providing a long-term solution to this condition.


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