Mewing involves consciously positioning the entire tongue against the roof of the mouth (the palate) to influence facial structure and promote nasal breathing. This practice suggests that maintaining this specific oral posture can guide jaw and facial development. Since mewing requires active muscle engagement during the day, the question arises whether it should be continued while sleeping. Maintaining this position during unconsciousness requires transitioning from a deliberate action to a natural, passive resting state.
Establishing Correct Passive Tongue Posture
The goal of nocturnal tongue posture is not active, conscious “mewing,” but establishing a natural, passive resting position. During waking hours, the practice involves deliberately placing the entire tongue against the palate, often initiated with light suction or a gentle swallow. This conscious effort trains the muscles so the position becomes the default, habitual oral posture.
The proper passive posture should feel effortless, with the tongue lightly suctioned against the roof of the mouth without straining the muscles or the jaw joint. One way to gauge the correct tip positioning is by making the “N” sound, which naturally places the tongue tip just behind the upper front teeth, but not touching them. When this posture is habitual, muscular memory should take over during sleep, allowing the tongue to remain elevated and sealed against the palate. Sleep tests whether the proper resting position has been ingrained.
Potential Airway Obstruction During Sleep
Attempting to force the tongue into position during sleep risks compromising the airway, which is the opposite of the intended benefit. If the tongue is incorrectly positioned, especially if pushed too far back with excessive tension, the base of the tongue can restrict the pharyngeal airway. This restriction narrows the passage for air, potentially leading to or worsening issues like snoring or obstructive sleep apnea.
If the posture is strained or incorrect, the body may involuntarily transition from nasal breathing to mouth breathing to compensate for reduced airflow. Waking up with a dry mouth, a sore throat, or gasping for air indicates the tongue is not maintaining a safe, stable position. Since all muscles mechanically relax during deep sleep, any forced tension applied before falling asleep will likely fail. This creates an unstable position that may collapse and interfere with proper respiration.
Professional Advice on Nocturnal Mewing
Professionals, including orthodontists and myofunctional therapists, agree that conscious effort to “mew” while sleeping is impossible and should not be attempted. Since the body is unconscious, the tongue’s position reverts to its most comfortable, habitual state. The focus should be on establishing the correct passive posture during waking hours so that it naturally persists while asleep.
Prioritizing unobstructed nasal breathing is important over forcing any tongue position at night. If an individual struggles to breathe through their nose while awake or consistently mouth-breathes during sleep, a professional assessment is necessary. Consult an ear, nose, and throat (ENT) specialist or a sleep physician to rule out underlying anatomical obstructions before attempting to correct the tongue’s resting posture. Conscious effort during sleep is counterproductive and may introduce strain or airway risks if the natural, relaxed posture has not been established.