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Is Your Tongue Causing Snoring and Sleep Apnoea?
Fact Checked
Intus Healthcare’s writers, customer service team, and sleep experts review and ensure this information is accurate.
Did you know that your tongue might be why you’re snoring or struggling with undiagnosed Sleep Apnoea?
Research shows that people with Obstructive Sleep Apnoea (OSA) often have tongues with more fat deposits, leading to airway obstruction and breathing difficulties (1).
If you experience snoring, frequent awakenings, or gasping for air during sleep, your tongue could play a bigger role than you think.
This article will help you understand how your tongue can impact your breathing during sleep and help you get to the root cause to find the right treatment.
Table of Contents
Why is Your Tongue Enlarged? Understanding the Underlying Causes
An enlarged tongue can be due to multiple factors that can differ from person to person. These can include:
Dehydration: A dry tongue may swell, increasing the risk of airway obstruction.
Vitamin Deficiency: Deficiencies in B12, iron, or niacin can lead to tongue inflammation (glossitis), which may contribute to breathing issues.
Hypothyroidism: An underactive thyroid can cause fluid retention, leading to tongue swelling.
Obstructive Sleep Apnoea: OSA can result in pressure on the tongue, causing it to appear swollen or scalloped.
What is OSA?
OSA is a common sleep disorder in which the upper airway is repeatedly obstructed, causing breathing to stop frequently during sleep.
Not everyone with OSA notices tongue symptoms; however, for some, the pressure on the tongue during an airway closure can cause it to look swollen. The tongue may also look ‘scalloped’ in appearance or develop ridges, indentations or grooves, often due to being too large for the mouth and pushing against the teeth.
A scalloped tongue increases the likelihood of developing OSA because it reduces the space in your mouth, crowds the airway, and causes obstruction.
Other sufferers may notice their tongue is dry when they wake up, as Sleep Apnoea promotes mouth breathing and snoring. Other oral symptoms of OSA include teeth grinding, changes in jaw alignment, a sore, dry mouth, bad breath (halitosis), and enlarged tonsils.
Can Sleep Apnoea cause you to choke on your tongue?
Yes, untreated Sleep Apnoea can cause breathing lapses that may feel like choking due to airway obstruction. When a breathing lapse occurs during sleep, it is common to experience choking, gasping, or coughing as your body tries to catch your breath.
This is a natural reaction as the body repositions the tongue to prevent an airway blockage. Although not everyone with OSA has an enlarged tongue, those with a scalloped tongue may be at higher risk.
How do you fix a Sleep Apnoea tongue?
The first step to take is to diagnose the condition.
Diagnosing OSA
If you have symptoms of OSA, you should seek a diagnosis so you can start treatment and feel much better.
Your doctor or dentist may suggest a sleep test to determine if you have the condition.
A sleep test can be completed privately or through the NHS. Our private home sleep test is among the most popular testing choices due to its fast turnaround and reliability.
The Sleep Apnoea Test
A quick and easy way to confirm if you do or do not have Sleep Apnoea is by taking a sleep test.
The test requires one night of sleep data, and the results are sent to you within two working days.
If Sleep Apnoea is detected, our in-house clinicians can walk you through your treatment options and answer any questions you may have.
OSA Treatment Options
The treatment you may require depends on the type of Sleep Apnoea and the severity of your condition. You may be recommended lifestyle changes, an oral device, positional therapy, CPAP therapy and, in rarer cases, surgery.
If your tongue contributes to your Sleep Apnoea, these treatments can help prevent your tongue from affecting your breathing during sleep.
These treatments can also help to alleviate the pressure on your tongue, which can cause discomfort or affect its appearance.
Lifestyle changes:
Many people suffering from Sleep Apnoea are recommended to make some life changes to help reduce their symptoms.
Lifestyle adaptations may include quitting smoking, exercising regularly, reducing alcohol consumption, limiting blue light before bed and creating a sleep routine optimised for better sleep.
These lifestyle changes depend on the person and their routines and habits. Losing weight, reducing alcohol, and staying hydrated can all effectively help reduce tongue swelling and airway obstruction.
Oral devices:
Mandibular Advancement Devices, or MADs, are oral appliances that fit into the mouth. The mouthguard helps by gently pushing the lower jaw forward and keeping the tongue down to create more space at the back of the throat.
This increase in space helps to promote better airflow to prevent breathing obstructions, resulting in more restful and restorative sleep.
Positional Therapy
Positional therapy devices are used to treat Positional Obstructive Sleep Apnoea (POSA), which is a type of Sleep Apnoea that only occurs when sleeping on the back. Some examples include small forehead devices and belts which vibrate lightly when sleeping on the back.
The light vibrations occur when the device detects the user has rolled onto their back, encouraging them to return to their side. Encouraging sleeping on the side to keep the tongue from collapsing backwards and obstructing breathing.
Mandibular Advancement Devices
Somnibel Positional Sleep Therapy Trainer
The Somnibel is our leading POSA treatment, the small device is easy to use and wear.
CPAP Therapy:
CPAP stands for continuous positive airway pressure and is the most widely used treatment for OSA. It involves a machine and mask that delivers continuous airflow to keep the airway open.
There are many mask options, such as nasal and full-face styles, to suit how a person breathes and their sleeping habits. A full-face CPAP mask may be more effective for those with tongue-related obstructions because It delivers airflow to the mouth and nose.
We offer a range of masks from popular CPAP brands like ResMed, Fisher and Paykel, BMC and more!
Intus Plus – CPAP therapy for just £49 per month
Our Intus Plus subscription service includes leading CPAP equipment, regular clinical consultations, remote monitoring, a success guarantee and more!
Our affordable service makes treating Sleep Apnoea simple. With our support, we’re confident that you will start enjoying your sleep and daily life again.
Surgery:
Surgery is rarely the first option and is only recommended if other treatments fail.
For severe cases, procedures like the Inspire Implant use gentle nerve stimulation to prevent the tongue from blocking the airway during sleep.
FAQs
Are there specific Sleep Apnoea tongue exercises that can help?
Yes, various mouth exercises can help strengthen the airway, tongue, and mouth muscles for better breathing. These exercises, known as myofunctional therapy, can help keep the airway open during sleep.
Some of these exercises include:
Pushing up the tongue: Place the tip of the tongue against the roof of the mouth, behind the top teeth, push upwards, and hold for five seconds.
Nose touch: Stick out your tongue, try to touch the tip of the nose, and hold for ten seconds.
Tongue roll: Roll out your tongue and fold the edges toward the middle to resemble a taco shell. Stick your tongue out as far as possible, keeping it folded for ten seconds.
Does everyone with a scalloped tongue have Sleep Apnoea?
No, although a scalloped tongue is a risk factor for Sleep Apnoea, not everyone with one will have the disorder.
Can I reduce tongue swelling naturally?
Reducing tongue swelling depends on the cause and the duration of the swelling.
Some natural ways to reduce an inflamed tongue are to rinse with warm salt water, drink something cool, and practice good oral hygiene.
Related articles:
Top Snoring and Sleep Apnoea Apps
Summary
Like many other body parts, your tongue can indicate signs of an underlying condition and highlight a potential risk.
If you think you could have Sleep Apnoea, we can help you regain quality sleep through our home sleep testing, effective treatment, and clinical guidance.
Treating Sleep Apnoea can help reduce tongue discomfort, such as swelling and dryness, so you can feel your best.
Our customer care team, NHS clinicians, and resourceful website can provide all you need to know about Obstructive Sleep Apnoea to help you sleep better.
Don’t let snoring and sleep disruptions affect your health! Take a quick and easy home sleep test today.
About Our Editorial Team
Written By,
Danielle Mahri, Staff Writer
Danni is a degree-educated content writer who works closely with our clinical and customer services teams to ensure every article is well-researched and accurate. Each article is written to educate, help, and advise on Sleep Apnoea, spread awareness, and encourage treatment.
Medically Reviewed By,
Jay Gadher, Clinical Manager
Jay is an experienced Respiratory and Sleep Clinical Scientist. He completed his BSc in Healthcare Science, which has allowed him to gain expertise in scoring sleep studies. His knowledge and insights about sleep science and human health ensure every article reflects the latest data.
References
- American Academy of Sleep Medicine. Study shows that tongue size and fat may predict sleep apnea risk in obese adults. Available at: https://aasm.org/study-shows-that-tongue-size-and-fat-may-predict-sleep-apnea-risk-in-obese-adults/. Accessed: 13.03.2025.