August 12, 2025 • 23 mins
Discover the shocking connection between your oral health and sleep quality that 90% of people don't know about. Dr. Jay Khorsandi reveals how teeth grinding, gum disease, tongue position, and even your bite alignment could be sabotaging your sleep every single night. Learn the hidden signs your mouth is destroying your rest and the simple dental interventions that could transform your sleep forever.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jay Khorsandi Shure SM7 (00:50):
Welcome back to Best Night Ever...
where we explore the latestscience and practical strategies
to improve your sleep,wellness...
and longevity.
Before we dive in today...
if you're not already followingalong on Instagram, you can find
me at sleepbiohacker for dailysleep optimization tips and
behind-the-scenes content.
And if you want to take yoursleep game to the next level...
(01:12):
head over to my website at wwwdot sleepbiohacker dot com to
sign up for my weekly emaillist.
You'll get exclusive biohackingtips delivered straight to your
inbox...
plus you can sign up to receivemy free"Biohacker's Guide to Jet
Lag Hacking." Trust me...
it's a complete game-changer fortravelers.
Now...
(01:32):
here's something that mightabsolutely shock you: What if I
told you that the reason you'rewaking up tired...
has nothing to do with yourmattress, your room temperature,
or even your sleep schedule?
What if the culprit...
is literally sitting rightinside your mouth?
Today, we're diving into one ofthe most overlooked connections
in sleep science...
(01:52):
the fascinating and oftendevastating relationship between
your oral health and your sleepquality.
And I have to warn you...
some of what we're going tocover today might completely
change how you think about yournightly routine.
Let's get started! Here's thething that most people...
including many doctors...
simply don't realize (02:10):
Your mouth is essentially the gateway to
your airway.
And when things go wrong in yourmouth...
your sleep pays the price.
As someone who's spent yearstreating patients with sleep
disorders...
I can tell you that some of themost dramatic sleep improvements
I've witnessed didn't come fromsleep medications or fancy
(02:31):
gadgets...
they came from addressing dentalissues.
Let me start with something thataffects nearly forty percent of
adults...
and most people have absolutelyno idea they're doing it.
Teeth grinding...
or bruxism as we call it in themedical field.
A twenty-twenty-three study fromthe American Academy of Sleep
Medicine found that people whogrind their teeth experience
(02:52):
sixty-seven percent more sleepfragmentation...
meaning their sleep isconstantly being interrupted...
even if they don't rememberwaking up.
But here's what's reallyfascinating...
teeth grinding isn't just acause of poor sleep...
it's often a symptom ofsomething much deeper.
Recent research from JohnsHopkins revealed that up to
eighty percent of people whogrind their teeth also have some
(03:15):
form of sleep-disorderedbreathing...
including sleep apnea.
Think about this for a moment...
your body is literally fightingto breathe properly during
sleep...
and one of the ways it respondsis by clenching and grinding
your teeth.
It's like a distress signal...
that most people completelyignore.
The signs you might be grindingyour teeth?
Morning jaw pain...
(03:36):
headaches upon waking...
worn or chipped teeth...
and that feeling like you'vebeen clenching all night.
But teeth grinding is just thebeginning...
Let's talk about something evenmore insidious...
gum disease and its connectionto sleep.
A twenty-twenty-four studypublished in the Journal of
Clinical Periodontology followedover fifteen thousand people for
ten years...
and the results were absolutelystaggering.
(03:58):
People with moderate to severegum disease were three times
more likely to develop sleepapnea...
and had significantly worsesleep quality scores across
every metric they measured.
But why?
Here's the science that willblow your mind...
Gum disease causes chronicinflammation in your mouth and
throat tissues.
This inflammation leads toswelling...
(04:19):
which narrows your airway...
making breathing during sleepmore difficult.
It's like having a low-gradeinfection right at the entrance
to your respiratory system...
every single night.
And here's the really scarypart...
this creates a vicious cycle.
Poor sleep weakens your immunesystem...
making gum disease worse...
which causes moreinflammation...
(04:39):
which makes sleep even worse.
A twenty-twenty-three study fromHarvard Medical School found
that people with severe gumdisease had forty-nine percent
higher levels of inflammatorymarkers in their blood...
and spent thirty-two percentless time in deep sleep.
But wait...
there's more.
Let's talk about something thatdentists have known for
decades...
but sleep doctors are juststarting to understand...
(05:02):
tongue position.
Your tongue...
believe it or not...
is one of the most criticalfactors in maintaining an open
airway during sleep.
Dr.
Steven Park, a leading expert insleep medicine, describes the
tongue as the"foundation of theairway." When your tongue
doesn't rest in the properposition...
it can literally collapse yourbreathing passages.
Here's what proper tongueposture looks like: Your tongue
(05:25):
should rest gently against theroof of your mouth...
with the tip just behind yourfront teeth...
not pressed hard...
but making gentle contact.
Most people...
and this might include you...
rest their tongue on the floorof their mouth.
This improper positioning canreduce airway space by up to
forty percent during sleep.
A twenty-twenty-three study fromStanford University used
(05:46):
advanced imaging to show thatpeople with poor tongue posture
had significantly smaller airwayvolumes...
and were two-point-six timesmore likely to experience
sleep-disordered breathing.
The consequences?
Snoring...
sleep apnea...
and even that feeling of wakingup with a dry mouth or sore
throat.
But here's what's reallyfascinating...
tongue position isn't just aboutgenetics.
(06:08):
It's often learned...
and it can be retrained.
Now...
let me tell you about somethingthat most people have never even
heard of...
but could be the key tounlocking better sleep: your
bite alignment.
When your teeth don't cometogether properly...
what dentists callmalocclusion...
it can force your jaw into anunnatural position during sleep.
(06:29):
This can push your tonguebackward...
narrowing your airway.
A groundbreakingtwenty-twenty-four study from
the University of Michigan foundthat people with certain bite
problems were four times morelikely to develop sleep apnea...
even when controlling forweight, age, and other factors.
The most problematic?
Something called a"retrognathic"bite...
(06:49):
where your lower jaw sits toofar back relative to your upper
jaw.
This positioning literally pullsyour tongue into your airway
space.
But here's the incrediblepart...
many of these issues can becorrected.
Orthodontic treatment...
not just for teenagersanymore...
can literally reshape yourairway.
Adult orthodontics has becomeone of the fastest-growing areas
(07:11):
in dentistry...
precisely because we nowunderstand its impact on sleep
and breathing.
Let me share something thatmight save your sleep...
and possibly your life.
Sleep apnea and oral health areso interconnected that many
sleep specialists now require adental evaluation as part of
their assessment process.
Here's why (07:28):
Oral appliances...
custom-made devices that gentlyadvance your lower jaw during
sleep...
can be just as effective as CPAPmachines for mild to moderate
sleep apnea.
A twenty-twenty-threemeta-analysis published in Sleep
Medicine Reviews found that oralappliances successfully treated
sleep apnea in seventy-eightpercent of patients...
(07:51):
with significantly highercompliance rates than CPAP.
Why?
Because unlike CPAP machines...
oral appliances are silent...
require no electricity...
are travel-friendly...
and many people find them muchmore comfortable.
But here's the key...
they have to be properly fittedby a dentist trained in sleep
medicine.
A poorly fitted oral appliancecan actually make things worse.
(08:14):
Now...
let me tell you about somewarning signs that your oral
health might be sabotaging yoursleep: Morning jaw soreness or
stiffness...
this could indicate teethgrinding or clenching during
sleep.
Waking up with headaches...
especially in the temple area...
often related to jaw muscletension from grinding.
Dry mouth or sore throat uponwaking...
(08:36):
can indicate mouth breathing dueto nasal obstruction or poor
tongue position.
Scalloped edges on yourtongue...
yes...
look in the mirror right now.
If the sides of your tongue haveindentations from your teeth...
it suggests your tongue is toolarge for your mouth space...
or your airway is compromised.
Worn or chipped teeth...
(08:57):
obvious signs of grinding thatneed immediate attention.
Receding gums or persistent badbreath...
indicators of gum disease thatcould be affecting your sleep.
Difficulty swallowing or feelinglike food gets stuck...
can indicate structural issuesthat also affect breathing
during sleep.
Here's something reallyimportant...
children's oral health andsleep.
(09:18):
If you have kids...
pay attention to this.
Mouth breathing in children...
often due to enlarged tonsils oradenoids...
can literally change the shapeof their face and jaw
development.
Children who consistentlybreathe through their mouths
develop what's called"long facesyndrome"...
a narrow, elongated facialstructure that predisposes them
(09:40):
to sleep apnea as adults.
The good news?
Early intervention cancompletely prevent these issues.
Myofunctional therapy...
exercises that train propertongue and breathing patterns...
can be life-changing forchildren.
Now...
let me share some practicalstrategies you can implement
tonight (09:58):
For tongue position training...
try this simple exercise (10:01):
Place the tip of your tongue behind
your front teeth and try to suckyour tongue to the roof of your
mouth.
Hold for ten seconds.
Repeat ten times.
Do this throughout the day totrain proper tongue posture.
For jaw tension...
gentle jaw massage before bed.
Use your fingertips to massagethe muscles just in front of
(10:22):
your ears in small circles.
This can reduce grinding andclenching.
For mouth breathing...
try mouth taping.
Yes...
you heard that right.
A small piece of medical tapeover your lips can encourage
nasal breathing.
Start with just the center ofyour lips...
not sealed completely...
and only if you can breathecomfortably through your nose.
For gum health...
(10:43):
upgrade your oral hygieneroutine.
Electric toothbrushes aresignificantly more effective
than manual ones.
And don't forget to floss...
or better yet...
use a water flosser.
Here's my personal oral healthprotocol for optimal sleep: I
brush with an electrictoothbrush for a full two
minutes...
focusing on the gum line.
Then I floss...
(11:03):
followed by oil pulling withcoconut oil for about ten to
fifteen minutes.
Why oil pulling instead ofmouthwash?
Here's the thing that mostpeople don't realize...
traditional antibacterialmouthwashes are like taking a
nuclear approach to your oralmicrobiome.
They kill everything...
the harmful bacteria...
but also the beneficial bacteriathat actually protect your mouth
(11:27):
and support overall health.
Oil pulling...
on the other hand...
works more selectively.
It helps reduce harmful bacteriaand inflammation...
while supporting and preservingyour natural oral microbiome
balance.
Think of it as working with yourbody's natural defenses...
rather than wiping the slatecompletely clean every night.
(11:49):
Tongue exercises...
I spend two minutes doing tongueposture exercises while watching
TV.
This has become as automatic asbrushing my teeth.
Jaw relaxation...
I do gentle jaw stretches andmassage every night.
Five minutes of attention to myjaw has eliminated the morning
stiffness I used to experience.
Sleep positioning...
remember our last episode?
(12:10):
Side sleeping isn't just goodfor brain cleaning...
it's also optimal formaintaining an open airway and
reducing pressure on your jawjoints.
Let me tell you about apatient...
I'll call her Sarah...
who came to me exhausted despitesleeping eight hours every
night.
She'd tried everything...
new mattresses...
blackout curtains...
sleep supplements...
even a sleep study that cameback"normal." But during our
(12:33):
consultation...
I noticed something interesting.
Her teeth showed clear signs ofgrinding...
her gums were inflamed...
and when I asked her to show mewhere her tongue rested...
it was pressed firmly againstthe floor of her mouth.
We started with simplechanges...
proper oral hygiene...
tongue posture exercises...
(12:53):
and a custom night guard toprotect her teeth.
Within two weeks...
she reported sleeping moresoundly.
Within a month...
she was waking up energized forthe first time in years.
The transformation?
Incredible.
All from addressing oral healthissues that no one had connected
to her sleep problems.
Here's something that mightsurprise you...
the connection between oralhealth and sleep goes beyond
(13:15):
just mechanical airway issues.
Your mouth is home to billionsof bacteria...
and when the balance isdisrupted...
it can affect your entire body'sinflammation levels...
including in your brain.
A twenty-twenty-four study fromthe University of California
found that people with poor oralhealth had twenty-three percent
higher levels of inflammatorymarkers that interfere with deep
(13:36):
sleep.
This explains why people withgum disease often report feeling
tired even after a full night'ssleep...
their bodies are fightinginflammation instead of
recovering.
But here's the amazing part...
improving oral health canrapidly reduce these
inflammatory markers.
Some studies show improvementsin just two weeks of proper oral
care.
Let me address somethingimportant...
(13:58):
the role of nutrition in oralhealth and sleep.
What you eat doesn't just affectyour teeth...
it affects your sleep qualitythrough multiple pathways.
Sugar and refinedcarbohydrates...
especially close to bedtime...
feed harmful bacteria in yourmouth...
leading to acid production thatcan cause tooth sensitivity and
disrupt sleep.
But here's what's reallyinteresting...
(14:19):
certain foods can actuallyimprove both oral health and
sleep quality.
Magnesium-rich foods likealmonds and leafy greens...
support both healthy gums andmuscle relaxation for better
sleep.
Foods high in vitamin D...
like fatty fish...
support both bone health in yourjaw and regulate sleep-wake
cycles.
Probiotic foods...
like yogurt and kefir...
(14:40):
can improve the bacterialbalance in your mouth...
and emerging research suggeststhey may also support better
sleep quality.
Now...
let me talk about somethingthat's becoming increasingly
common...
and incredibly problematic forsleep: dental anxiety and its
impact on oral health.
Many people avoid dental caredue to anxiety...
allowing problems to worsen...
(15:01):
which then severely impactstheir sleep.
If you're someone who avoids thedentist...
understand that untreated dentalissues will only get worse...
and they will affect your sleepquality.
Modern dentistry has come so farin terms of comfort and pain
management.
Sedation dentistry...
laser treatments...
and advanced techniques makedental care more comfortable
(15:22):
than ever before.
The key is finding a dentist whounderstands the sleep
connection...
and there are more of them everyyear.
Here's something crucial foranyone considering sleep apnea
treatment...
If you've been diagnosed withsleep apnea...
or suspect you might have it...
make sure your treatment teamincludes a dentist trained in
sleep medicine.
The collaboration between sleepdoctors and dentists is
(15:44):
producing some of the mosteffective treatments we've ever
seen.
Oral appliances...
when properly designed andfitted...
can be life-changing.
But they require ongoingmonitoring and adjustment...
just like any medical device.
And here's something many peopledon't know...
oral appliances can actually becombined with other treatments
for even better results.
Some patients use alower-pressure CPAP setting
(16:07):
along with an oral appliance...
getting the benefits of bothwith fewer side effects.
Let me share some advancedstrategies for those who want to
take this to the next level: Myofunctional therapy... (16:14):
undefined
working with a trained therapistto retrain your tongue and
breathing patterns.
This can be incrediblyeffective...
especially for children...
but adults benefit too.
Airway orthodontics...
a specialized approach thatfocuses on expanding the jaw and
(16:34):
palate to create more airwayspace.
This isn't just about straightteeth...
it's about creating optimalbreathing passages.
Tongue tie release...
for those with restricted tonguemovement...
a simple procedure that candramatically improve tongue
posture and airway function.
Sleep endoscopy...
an advanced diagnostic techniquewhere a sleep specialist can
(16:56):
actually see what's happening inyour airway during sleep-like
conditions.
This helps identify exactlywhere and how your airway is
collapsing.
Here's my personal experiencewith this connection...
Years ago...
I started noticing that I waswaking up with jaw soreness...
and my sleep quality seemed tobe declining despite maintaining
all my other sleep optimizationstrategies.
(17:19):
A dental evaluation revealedthat I was grinding my teeth...
likely due to stress...
and my bite had shifted slightlyover time.
I was fitted with a custom oralappliance...
started myofunctional therapy...
and implemented the oral healthprotocols I've shared with you
today.
The result?
Not only did my jaw sorenessdisappear...
but my sleep quality improvedmeasurably.
(17:41):
My sleep tracking showed deepersleep phases and fewer
micro-awakenings.
It was a powerful reminder thatsleep optimization requires
looking at the whole system...
not just individual factors inisolation.
Now...
let me give you some specificrecommendations for different
situations (17:56):
If you snore...
start with an evaluation forsleep apnea.
Many people who think they"justsnore" actually have
sleep-disordered breathing thatcan be treated.
If you wake up with headaches...
consider teeth grinding.
A night guard might provideimmediate relief while you
address underlying causes.
If you have gum disease...
treat it aggressively.
(18:17):
The connection to sleep qualityis too strong to ignore.
See a periodontist if necessary.
If you're a mouth breather...
work on retraining nasalbreathing.
This might require addressingnasal congestion...
allergies...
or structural issues.
If you have children who snoreor seem tired despite adequate
sleep...
get them evaluated immediately.
(18:38):
Early intervention can preventlifelong problems.
Here's something that's reallyimportant to understand...
the connection between oralhealth and sleep is
bidirectional.
Poor sleep makes oral healthproblems worse...
and oral health problems makesleep worse.
Breaking this cycle requiresaddressing both sides
simultaneously.
That means...
(18:58):
optimizing your sleepenvironment and habits...
while also taking care of youroral health.
You can't ignore one and expectthe other to improve.
And here's some exciting news...
the field of dental sleepmedicine is advancing rapidly.
New technologies like 3D imagingallow dentists to see exactly
how oral appliances will affectyour airway...
(19:18):
leading to more precise andeffective treatments.
Artificial intelligence is beingused to predict which patients
will respond best to differenttypes of oral appliances...
taking the guesswork out oftreatment planning.
And researchers are developingnew materials and designs that
make oral appliances morecomfortable and effective than
ever before.
(19:39):
But perhaps most importantly...
the collaboration between sleepmedicine and dentistry is
creating a more comprehensiveapproach to sleep health.
Instead of treating symptoms inisolation...
we're now looking at the wholeperson...
understanding how different bodysystems interact to either
support or sabotage sleep.
Let me leave you with someactionable steps you can take
starting tonight (20:00):
First...
do a simple oral healthassessment.
Look for signs of grinding...
check your gum health...
and pay attention to where yourtongue naturally rests.
Second...
upgrade your oral hygieneroutine if needed.
Electric toothbrush...
proper flossing technique...
and consider adding a waterflosser.
Third...
(20:20):
practice proper tongue posturethroughout the day.
Remember...
tip behind the front teeth...
gentle contact with the roof ofyour mouth.
Fourth...
if you suspect any oral healthissues are affecting your
sleep...
schedule a dental consultation.
Many dentists now understand thesleep connection and can provide
valuable insights.
(20:41):
And finally...
be patient with yourself.
Just like sleep positionchanges...
improving the oral health andsleep connection takes time and
consistency.
That's a wrap on today'sexploration of the fascinating
connection between oral healthand sleep! The research is
absolutely clear...
your mouth plays a crucial rolein sleep quality...
(21:01):
and addressing oral healthissues can lead to dramatic
improvements in how you feelevery single day.
Key takeaway (21:07):
Your oral health isn't separate from your sleep
health...
they're intimately connected.
Optimizing one supports theother...
and ignoring oral health issuescan sabotage even the best sleep
optimization efforts.
I challenge you...
to implement one strategy fromtoday's episode.
Whether it's improving your oralhygiene routine...
(21:27):
practicing proper tongueposture...
or scheduling that dentalappointment you've been putting
off.
Track how you feel over the nextweek...
and I think you'll be amazed atthe connection between your
mouth and your sleep.
If this episode opened your eyesto the oral health and sleep
connection...
I'd absolutely love to connectwith you on Instagram
@sleepbiohacker...
(21:48):
where I share daily tips...
answer your questions...
and give you behind-the-sceneslooks at the latest sleep
research.
And please...
don't forget to sign up for myweekly email list on my website
at www dot sleepbiohacker dotcom to get exclusive biohacking
content delivered straight toyour inbox...
plus you can get your free copyof my"Biohacker's Guide to Jet
(22:12):
Lag Hacking." It's packed withstrategies you simply won't find
anywhere else.
Please share this episode if ithelped you...
and subscribe for morescience-based sleep strategies.
In our next episode...
we'll explore the fascinatingworld of red light therapy and
melatonin...
how specific wavelengths oflight can actually enhance your
(22:32):
body's natural sleep hormoneproduction...
why timing your light exposurecould be more powerful than any
supplement...
the truth about melatonin thatmost people get completely
wrong...
including why taking it at thewrong time can actually make
your sleep worse...
and the surprising ways redlight therapy is revolutionizing
(22:53):
sleep optimization.
That's going to be...
a lot of fun as red lighttherapy has become quite popular
these days!.
Until next time… I truly hopeyou have the...
Best Night Ever! This podcast isfor informational purposes only
and is not intended to providemedical advice.
If you suspect sleep apnea orhave concerns about oral health
(23:15):
affecting your sleep...
please...
consult with both a sleepspecialist and a dentist trained
in sleep medicine for properevaluation and treatment.
Welcome back to Best Night Ever...
where we explore the latestscience and practical strategies
to improve your sleep,wellness...
and longevity.
Before we dive in today...
if you're not already followingalong on Instagram, you can find
me at sleepbiohacker for dailysleep optimization tips and
behind-the-scenes content.
And if you want to take yoursleep game to the next level...
(01:12):
head over to my website at wwwdot sleepbiohacker dot com to
sign up for my weekly emaillist.
You'll get exclusive biohackingtips delivered straight to your
inbox...
plus you can sign up to receivemy free"Biohacker's Guide to Jet
Lag Hacking." Trust me...
it's a complete game-changer fortravelers.
Now...
(01:32):
here's something that mightabsolutely shock you: What if I
told you that the reason you'rewaking up tired...
has nothing to do with yourmattress, your room temperature,
or even your sleep schedule?
What if the culprit...
is literally sitting rightinside your mouth?
Today, we're diving into one ofthe most overlooked connections
in sleep science...
(01:52):
the fascinating and oftendevastating relationship between
your oral health and your sleepquality.
And I have to warn you...
some of what we're going tocover today might completely
change how you think about yournightly routine.
Let's get started! Here's thething that most people...
including many doctors...
simply don't realize (02:10):
Your mouth is essentially the gateway to
your airway.
And when things go wrong in yourmouth...
your sleep pays the price.
As someone who's spent yearstreating patients with sleep
disorders...
I can tell you that some of themost dramatic sleep improvements
I've witnessed didn't come fromsleep medications or fancy
(02:31):
gadgets...
they came from addressing dentalissues.
Let me start with something thataffects nearly forty percent of
adults...
and most people have absolutelyno idea they're doing it.
Teeth grinding...
or bruxism as we call it in themedical field.
A twenty-twenty-three study fromthe American Academy of Sleep
Medicine found that people whogrind their teeth experience
(02:52):
sixty-seven percent more sleepfragmentation...
meaning their sleep isconstantly being interrupted...
even if they don't rememberwaking up.
But here's what's reallyfascinating...
teeth grinding isn't just acause of poor sleep...
it's often a symptom ofsomething much deeper.
Recent research from JohnsHopkins revealed that up to
eighty percent of people whogrind their teeth also have some
(03:15):
form of sleep-disorderedbreathing...
including sleep apnea.
Think about this for a moment...
your body is literally fightingto breathe properly during
sleep...
and one of the ways it respondsis by clenching and grinding
your teeth.
It's like a distress signal...
that most people completelyignore.
The signs you might be grindingyour teeth?
Morning jaw pain...
(03:36):
headaches upon waking...
worn or chipped teeth...
and that feeling like you'vebeen clenching all night.
But teeth grinding is just thebeginning...
Let's talk about something evenmore insidious...
gum disease and its connectionto sleep.
A twenty-twenty-four studypublished in the Journal of
Clinical Periodontology followedover fifteen thousand people for
ten years...
and the results were absolutelystaggering.
(03:58):
People with moderate to severegum disease were three times
more likely to develop sleepapnea...
and had significantly worsesleep quality scores across
every metric they measured.
But why?
Here's the science that willblow your mind...
Gum disease causes chronicinflammation in your mouth and
throat tissues.
This inflammation leads toswelling...
(04:19):
which narrows your airway...
making breathing during sleepmore difficult.
It's like having a low-gradeinfection right at the entrance
to your respiratory system...
every single night.
And here's the really scarypart...
this creates a vicious cycle.
Poor sleep weakens your immunesystem...
making gum disease worse...
which causes moreinflammation...
(04:39):
which makes sleep even worse.
A twenty-twenty-three study fromHarvard Medical School found
that people with severe gumdisease had forty-nine percent
higher levels of inflammatorymarkers in their blood...
and spent thirty-two percentless time in deep sleep.
But wait...
there's more.
Let's talk about something thatdentists have known for
decades...
but sleep doctors are juststarting to understand...
(05:02):
tongue position.
Your tongue...
believe it or not...
is one of the most criticalfactors in maintaining an open
airway during sleep.
Dr.
Steven Park, a leading expert insleep medicine, describes the
tongue as the"foundation of theairway." When your tongue
doesn't rest in the properposition...
it can literally collapse yourbreathing passages.
Here's what proper tongueposture looks like: Your tongue
(05:25):
should rest gently against theroof of your mouth...
with the tip just behind yourfront teeth...
not pressed hard...
but making gentle contact.
Most people...
and this might include you...
rest their tongue on the floorof their mouth.
This improper positioning canreduce airway space by up to
forty percent during sleep.
A twenty-twenty-three study fromStanford University used
(05:46):
advanced imaging to show thatpeople with poor tongue posture
had significantly smaller airwayvolumes...
and were two-point-six timesmore likely to experience
sleep-disordered breathing.
The consequences?
Snoring...
sleep apnea...
and even that feeling of wakingup with a dry mouth or sore
throat.
But here's what's reallyfascinating...
tongue position isn't just aboutgenetics.
(06:08):
It's often learned...
and it can be retrained.
Now...
let me tell you about somethingthat most people have never even
heard of...
but could be the key tounlocking better sleep: your
bite alignment.
When your teeth don't cometogether properly...
what dentists callmalocclusion...
it can force your jaw into anunnatural position during sleep.
(06:29):
This can push your tonguebackward...
narrowing your airway.
A groundbreakingtwenty-twenty-four study from
the University of Michigan foundthat people with certain bite
problems were four times morelikely to develop sleep apnea...
even when controlling forweight, age, and other factors.
The most problematic?
Something called a"retrognathic"bite...
(06:49):
where your lower jaw sits toofar back relative to your upper
jaw.
This positioning literally pullsyour tongue into your airway
space.
But here's the incrediblepart...
many of these issues can becorrected.
Orthodontic treatment...
not just for teenagersanymore...
can literally reshape yourairway.
Adult orthodontics has becomeone of the fastest-growing areas
(07:11):
in dentistry...
precisely because we nowunderstand its impact on sleep
and breathing.
Let me share something thatmight save your sleep...
and possibly your life.
Sleep apnea and oral health areso interconnected that many
sleep specialists now require adental evaluation as part of
their assessment process.
Here's why (07:28):
Oral appliances...
custom-made devices that gentlyadvance your lower jaw during
sleep...
can be just as effective as CPAPmachines for mild to moderate
sleep apnea.
A twenty-twenty-threemeta-analysis published in Sleep
Medicine Reviews found that oralappliances successfully treated
sleep apnea in seventy-eightpercent of patients...
(07:51):
with significantly highercompliance rates than CPAP.
Why?
Because unlike CPAP machines...
oral appliances are silent...
require no electricity...
are travel-friendly...
and many people find them muchmore comfortable.
But here's the key...
they have to be properly fittedby a dentist trained in sleep
medicine.
A poorly fitted oral appliancecan actually make things worse.
(08:14):
Now...
let me tell you about somewarning signs that your oral
health might be sabotaging yoursleep: Morning jaw soreness or
stiffness...
this could indicate teethgrinding or clenching during
sleep.
Waking up with headaches...
especially in the temple area...
often related to jaw muscletension from grinding.
Dry mouth or sore throat uponwaking...
(08:36):
can indicate mouth breathing dueto nasal obstruction or poor
tongue position.
Scalloped edges on yourtongue...
yes...
look in the mirror right now.
If the sides of your tongue haveindentations from your teeth...
it suggests your tongue is toolarge for your mouth space...
or your airway is compromised.
Worn or chipped teeth...
(08:57):
obvious signs of grinding thatneed immediate attention.
Receding gums or persistent badbreath...
indicators of gum disease thatcould be affecting your sleep.
Difficulty swallowing or feelinglike food gets stuck...
can indicate structural issuesthat also affect breathing
during sleep.
Here's something reallyimportant...
children's oral health andsleep.
(09:18):
If you have kids...
pay attention to this.
Mouth breathing in children...
often due to enlarged tonsils oradenoids...
can literally change the shapeof their face and jaw
development.
Children who consistentlybreathe through their mouths
develop what's called"long facesyndrome"...
a narrow, elongated facialstructure that predisposes them
(09:40):
to sleep apnea as adults.
The good news?
Early intervention cancompletely prevent these issues.
Myofunctional therapy...
exercises that train propertongue and breathing patterns...
can be life-changing forchildren.
Now...
let me share some practicalstrategies you can implement
tonight (09:58):
For tongue position training...
try this simple exercise (10:01):
Place the tip of your tongue behind
your front teeth and try to suckyour tongue to the roof of your
mouth.
Hold for ten seconds.
Repeat ten times.
Do this throughout the day totrain proper tongue posture.
For jaw tension...
gentle jaw massage before bed.
Use your fingertips to massagethe muscles just in front of
(10:22):
your ears in small circles.
This can reduce grinding andclenching.
For mouth breathing...
try mouth taping.
Yes...
you heard that right.
A small piece of medical tapeover your lips can encourage
nasal breathing.
Start with just the center ofyour lips...
not sealed completely...
and only if you can breathecomfortably through your nose.
For gum health...
(10:43):
upgrade your oral hygieneroutine.
Electric toothbrushes aresignificantly more effective
than manual ones.
And don't forget to floss...
or better yet...
use a water flosser.
Here's my personal oral healthprotocol for optimal sleep: I
brush with an electrictoothbrush for a full two
minutes...
focusing on the gum line.
Then I floss...
(11:03):
followed by oil pulling withcoconut oil for about ten to
fifteen minutes.
Why oil pulling instead ofmouthwash?
Here's the thing that mostpeople don't realize...
traditional antibacterialmouthwashes are like taking a
nuclear approach to your oralmicrobiome.
They kill everything...
the harmful bacteria...
but also the beneficial bacteriathat actually protect your mouth
(11:27):
and support overall health.
Oil pulling...
on the other hand...
works more selectively.
It helps reduce harmful bacteriaand inflammation...
while supporting and preservingyour natural oral microbiome
balance.
Think of it as working with yourbody's natural defenses...
rather than wiping the slatecompletely clean every night.
(11:49):
Tongue exercises...
I spend two minutes doing tongueposture exercises while watching
TV.
This has become as automatic asbrushing my teeth.
Jaw relaxation...
I do gentle jaw stretches andmassage every night.
Five minutes of attention to myjaw has eliminated the morning
stiffness I used to experience.
Sleep positioning...
remember our last episode?
(12:10):
Side sleeping isn't just goodfor brain cleaning...
it's also optimal formaintaining an open airway and
reducing pressure on your jawjoints.
Let me tell you about apatient...
I'll call her Sarah...
who came to me exhausted despitesleeping eight hours every
night.
She'd tried everything...
new mattresses...
blackout curtains...
sleep supplements...
even a sleep study that cameback"normal." But during our
(12:33):
consultation...
I noticed something interesting.
Her teeth showed clear signs ofgrinding...
her gums were inflamed...
and when I asked her to show mewhere her tongue rested...
it was pressed firmly againstthe floor of her mouth.
We started with simplechanges...
proper oral hygiene...
tongue posture exercises...
(12:53):
and a custom night guard toprotect her teeth.
Within two weeks...
she reported sleeping moresoundly.
Within a month...
she was waking up energized forthe first time in years.
The transformation?
Incredible.
All from addressing oral healthissues that no one had connected
to her sleep problems.
Here's something that mightsurprise you...
the connection between oralhealth and sleep goes beyond
(13:15):
just mechanical airway issues.
Your mouth is home to billionsof bacteria...
and when the balance isdisrupted...
it can affect your entire body'sinflammation levels...
including in your brain.
A twenty-twenty-four study fromthe University of California
found that people with poor oralhealth had twenty-three percent
higher levels of inflammatorymarkers that interfere with deep
(13:36):
sleep.
This explains why people withgum disease often report feeling
tired even after a full night'ssleep...
their bodies are fightinginflammation instead of
recovering.
But here's the amazing part...
improving oral health canrapidly reduce these
inflammatory markers.
Some studies show improvementsin just two weeks of proper oral
care.
Let me address somethingimportant...
(13:58):
the role of nutrition in oralhealth and sleep.
What you eat doesn't just affectyour teeth...
it affects your sleep qualitythrough multiple pathways.
Sugar and refinedcarbohydrates...
especially close to bedtime...
feed harmful bacteria in yourmouth...
leading to acid production thatcan cause tooth sensitivity and
disrupt sleep.
But here's what's reallyinteresting...
(14:19):
certain foods can actuallyimprove both oral health and
sleep quality.
Magnesium-rich foods likealmonds and leafy greens...
support both healthy gums andmuscle relaxation for better
sleep.
Foods high in vitamin D...
like fatty fish...
support both bone health in yourjaw and regulate sleep-wake
cycles.
Probiotic foods...
like yogurt and kefir...
(14:40):
can improve the bacterialbalance in your mouth...
and emerging research suggeststhey may also support better
sleep quality.
Now...
let me talk about somethingthat's becoming increasingly
common...
and incredibly problematic forsleep: dental anxiety and its
impact on oral health.
Many people avoid dental caredue to anxiety...
allowing problems to worsen...
(15:01):
which then severely impactstheir sleep.
If you're someone who avoids thedentist...
understand that untreated dentalissues will only get worse...
and they will affect your sleepquality.
Modern dentistry has come so farin terms of comfort and pain
management.
Sedation dentistry...
laser treatments...
and advanced techniques makedental care more comfortable
(15:22):
than ever before.
The key is finding a dentist whounderstands the sleep
connection...
and there are more of them everyyear.
Here's something crucial foranyone considering sleep apnea
treatment...
If you've been diagnosed withsleep apnea...
or suspect you might have it...
make sure your treatment teamincludes a dentist trained in
sleep medicine.
The collaboration between sleepdoctors and dentists is
(15:44):
producing some of the mosteffective treatments we've ever
seen.
Oral appliances...
when properly designed andfitted...
can be life-changing.
But they require ongoingmonitoring and adjustment...
just like any medical device.
And here's something many peopledon't know...
oral appliances can actually becombined with other treatments
for even better results.
Some patients use alower-pressure CPAP setting
(16:07):
along with an oral appliance...
getting the benefits of bothwith fewer side effects.
Let me share some advancedstrategies for those who want to
take this to the next level: Myofunctional therapy... (16:14):
undefined
working with a trained therapistto retrain your tongue and
breathing patterns.
This can be incrediblyeffective...
especially for children...
but adults benefit too.
Airway orthodontics...
a specialized approach thatfocuses on expanding the jaw and
(16:34):
palate to create more airwayspace.
This isn't just about straightteeth...
it's about creating optimalbreathing passages.
Tongue tie release...
for those with restricted tonguemovement...
a simple procedure that candramatically improve tongue
posture and airway function.
Sleep endoscopy...
an advanced diagnostic techniquewhere a sleep specialist can
(16:56):
actually see what's happening inyour airway during sleep-like
conditions.
This helps identify exactlywhere and how your airway is
collapsing.
Here's my personal experiencewith this connection...
Years ago...
I started noticing that I waswaking up with jaw soreness...
and my sleep quality seemed tobe declining despite maintaining
all my other sleep optimizationstrategies.
(17:19):
A dental evaluation revealedthat I was grinding my teeth...
likely due to stress...
and my bite had shifted slightlyover time.
I was fitted with a custom oralappliance...
started myofunctional therapy...
and implemented the oral healthprotocols I've shared with you
today.
The result?
Not only did my jaw sorenessdisappear...
but my sleep quality improvedmeasurably.
(17:41):
My sleep tracking showed deepersleep phases and fewer
micro-awakenings.
It was a powerful reminder thatsleep optimization requires
looking at the whole system...
not just individual factors inisolation.
Now...
let me give you some specificrecommendations for different
situations (17:56):
If you snore...
start with an evaluation forsleep apnea.
Many people who think they"justsnore" actually have
sleep-disordered breathing thatcan be treated.
If you wake up with headaches...
consider teeth grinding.
A night guard might provideimmediate relief while you
address underlying causes.
If you have gum disease...
treat it aggressively.
(18:17):
The connection to sleep qualityis too strong to ignore.
See a periodontist if necessary.
If you're a mouth breather...
work on retraining nasalbreathing.
This might require addressingnasal congestion...
allergies...
or structural issues.
If you have children who snoreor seem tired despite adequate
sleep...
get them evaluated immediately.
(18:38):
Early intervention can preventlifelong problems.
Here's something that's reallyimportant to understand...
the connection between oralhealth and sleep is
bidirectional.
Poor sleep makes oral healthproblems worse...
and oral health problems makesleep worse.
Breaking this cycle requiresaddressing both sides
simultaneously.
That means...
(18:58):
optimizing your sleepenvironment and habits...
while also taking care of youroral health.
You can't ignore one and expectthe other to improve.
And here's some exciting news...
the field of dental sleepmedicine is advancing rapidly.
New technologies like 3D imagingallow dentists to see exactly
how oral appliances will affectyour airway...
(19:18):
leading to more precise andeffective treatments.
Artificial intelligence is beingused to predict which patients
will respond best to differenttypes of oral appliances...
taking the guesswork out oftreatment planning.
And researchers are developingnew materials and designs that
make oral appliances morecomfortable and effective than
ever before.
(19:39):
But perhaps most importantly...
the collaboration between sleepmedicine and dentistry is
creating a more comprehensiveapproach to sleep health.
Instead of treating symptoms inisolation...
we're now looking at the wholeperson...
understanding how different bodysystems interact to either
support or sabotage sleep.
Let me leave you with someactionable steps you can take
starting tonight (20:00):
First...
do a simple oral healthassessment.
Look for signs of grinding...
check your gum health...
and pay attention to where yourtongue naturally rests.
Second...
upgrade your oral hygieneroutine if needed.
Electric toothbrush...
proper flossing technique...
and consider adding a waterflosser.
Third...
(20:20):
practice proper tongue posturethroughout the day.
Remember...
tip behind the front teeth...
gentle contact with the roof ofyour mouth.
Fourth...
if you suspect any oral healthissues are affecting your
sleep...
schedule a dental consultation.
Many dentists now understand thesleep connection and can provide
valuable insights.
(20:41):
And finally...
be patient with yourself.
Just like sleep positionchanges...
improving the oral health andsleep connection takes time and
consistency.
That's a wrap on today'sexploration of the fascinating
connection between oral healthand sleep! The research is
absolutely clear...
your mouth plays a crucial rolein sleep quality...
(21:01):
and addressing oral healthissues can lead to dramatic
improvements in how you feelevery single day.
Key takeaway (21:07):
Your oral health isn't separate from your sleep
health...
they're intimately connected.
Optimizing one supports theother...
and ignoring oral health issuescan sabotage even the best sleep
optimization efforts.
I challenge you...
to implement one strategy fromtoday's episode.
Whether it's improving your oralhygiene routine...
(21:27):
practicing proper tongueposture...
or scheduling that dentalappointment you've been putting
off.
Track how you feel over the nextweek...
and I think you'll be amazed atthe connection between your
mouth and your sleep.
If this episode opened your eyesto the oral health and sleep
connection...
I'd absolutely love to connectwith you on Instagram
@sleepbiohacker...
(21:48):
where I share daily tips...
answer your questions...
and give you behind-the-sceneslooks at the latest sleep
research.
And please...
don't forget to sign up for myweekly email list on my website
at www dot sleepbiohacker dotcom to get exclusive biohacking
content delivered straight toyour inbox...
plus you can get your free copyof my"Biohacker's Guide to Jet
(22:12):
Lag Hacking." It's packed withstrategies you simply won't find
anywhere else.
Please share this episode if ithelped you...
and subscribe for morescience-based sleep strategies.
In our next episode...
we'll explore the fascinatingworld of red light therapy and
melatonin...
how specific wavelengths oflight can actually enhance your
(22:32):
body's natural sleep hormoneproduction...
why timing your light exposurecould be more powerful than any
supplement...
the truth about melatonin thatmost people get completely
wrong...
including why taking it at thewrong time can actually make
your sleep worse...
and the surprising ways redlight therapy is revolutionizing
(22:53):
sleep optimization.
That's going to be...
a lot of fun as red lighttherapy has become quite popular
these days!.
Until next time… I truly hopeyou have the...
Best Night Ever! This podcast isfor informational purposes only
and is not intended to providemedical advice.
If you suspect sleep apnea orhave concerns about oral health
(23:15):
affecting your sleep...
please...
consult with both a sleepspecialist and a dentist trained
in sleep medicine for properevaluation and treatment.
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