Tongue clicking during sleep is an involuntary action where the tongue creates distinct sounds against the roof of the mouth or teeth. This nocturnal behavior, often manifesting as a “cluck,” “pop,” or “click,” typically occurs without conscious awareness. The sounds can disturb a sleep partner, prompting investigation. This article explores common reasons and practical approaches to address this phenomenon.
Understanding Tongue Clicking During Sleep
Tongue clicking during sleep involves repetitive, rhythmic movements of the tongue against the palate or teeth, generating an audible sound. This behavior typically occurs during lighter stages of sleep and can continue for varying durations throughout the night.
While precise statistics on its prevalence are limited, reports from sleep clinics suggest it is more common than generally perceived. These movements can be described as subtle ticks or more pronounced clicks, sometimes accompanied by jaw movements. The sounds may also indicate how the tongue is positioned during sleep, or if it is moving in ways that create suction and release.
Common Reasons for Tongue Clicking While Sleeping
Various factors can contribute to tongue clicking during sleep, ranging from physical characteristics to involuntary habits.
Anatomical issues like malocclusion (improper teeth and jaw alignment) or an improper resting tongue position can cause clicking. Oral habits such as sleep bruxism (teeth grinding or clenching) can also extend to tongue movements. Dry mouth, where insufficient saliva causes the tongue to stick and then click upon detaching, is another cause.
Stress and anxiety are frequently associated with sleep-related behaviors, as psychological tension can manifest as repetitive movements. Certain medications affecting the central nervous system or muscle function may also lead to involuntary movements or dry mouth. Sleep disorders like sleep-related rhythmic movement disorder (RMD) and obstructive sleep apnea can contribute to oral movements or clicking as the airway opens and closes. Additionally, tongue tie, which restricts tongue movement, can affect its optimal position during sleep.
Strategies to Reduce or Eliminate Tongue Clicking
Addressing tongue clicking often involves a combination of lifestyle adjustments and targeted oral care practices.
Maintaining adequate hydration helps prevent dry mouth, reducing clicking. Avoiding caffeine and alcohol before bedtime can improve sleep quality and decrease jaw muscle tension. Stress reduction techniques like meditation or deep breathing can also help manage overall stress levels, potentially reducing nocturnal tongue movements.
Practicing conscious tongue placement during the day, where the entire tongue rests against the roof of the mouth, can help retrain muscles for proper positioning during sleep. Myofunctional therapy, which involves exercises to strengthen facial, mouth, and throat muscles, can be beneficial in improving tongue posture and control. These exercises often include specific tongue clicks or suction holds to build muscle strength and awareness. For individuals with associated bruxism, a custom-fitted mouthguard can provide a protective barrier between the teeth, potentially reducing tongue contact and clicking.
Using a humidifier in the bedroom can help maintain air moisture, preventing dry mouth. Side sleeping may also help prevent the tongue from falling back and obstructing the airway.
When to Seek Professional Guidance
While self-help strategies can be effective, professional medical advice is recommended for persistent tongue clicking during sleep.
If the clicking is accompanied by pain in the jaw, head, or neck, or if it significantly disrupts sleep quality for the individual or their partner, seeking evaluation is advisable. Concerns about underlying sleep disorders, such as chronic snoring, gasping for air, or excessive daytime sleepiness, warrant a professional assessment.
A general practitioner can offer an initial evaluation and may refer to specialists. A dentist can assess oral structure, jaw alignment, and potential bruxism, sometimes recommending custom oral appliances. A sleep specialist can conduct a comprehensive sleep study, known as a polysomnogram, to monitor various physiological parameters during sleep and identify any underlying sleep disorders that may contribute to tongue movements. In some cases, an ENT (ear, nose, and throat) specialist may be consulted to rule out airway obstructions or other anatomical issues. Orthodontic treatment may also be considered if dental or jaw alignment issues are contributing to the problem.