How Myofunctional Therapy Can Help Improve Your Child’s Sleep (And Save Your Sanity)

If you’re anything like me, you’ve spent more nights than you care to admit wondering, “Why won’t this kid just sleep?” As a mum with a brain that’s basically a three-ring circus (thanks, ADHD!), I know what it’s like to juggle a hundred thoughts while trying to figure out why your child’s sleep is, well, a disaster. Turns out, it might not be all about the sugar or that last screen-time session—it could actually be something as simple (yet tricky) as tongue posture!

Yep, you heard me right. That cute little tongue in their mouth might be the reason your child is waking up at night, snoring like a little bulldozer, or struggling to breathe while they sleep.

Today, we’re diving into how myofunctional therapy can help improve your child’s sleep and, by extension, help you sleep like a human being again. Sound good? Let’s jump in.

What Is Myofunctional Therapy, Anyway?

Myofunctional therapy is basically yoga for your face—yes, we’re going there. It’s a series of exercises that train the muscles of the face, tongue, and mouth to work properly. When these muscles aren’t functioning as they should, it can lead to a whole range of issues, including—you guessed it—trouble sleeping.

For kids (and let’s be honest, adults too), improper tongue posture, mouth breathing, and weak facial muscles can cause:

• Snoring (Yep, even kids snore!)

• Restless sleep (Cue the grumpy mornings)

• Mouth breathing (It’s not great for health, trust me)

• Sleep apnoea (Scary stuff, but it can be managed)

• High palate (high arch): When the tongue doesn’t rest properly in the roof of the mouth, it can lead to the development of a high, narrow palate.

• Crowded teeth: Improper tongue posture can also affect how the jaw grows, leading to orthodontic issues like crowded or crooked teeth.

• Improper facial development: Facial muscles that aren’t working properly can impact the growth and shape of your child’s face, potentially causing a long, narrow face shape.

• Poor posture and weak core muscles: Believe it or not, poor oral posture can also lead to issues like slouching and weak core muscles. When your body has to compensate for poor breathing or a misaligned jaw, it can throw the whole system out of whack.

How Myofunctional Therapy Helps with Sleep

So, why is myofunctional therapy the superhero of sleep? It comes down to three main benefits:

1. Promotes Nasal Breathing
   Breathing through your nose isn’t just for yogis—it's actually the way our bodies are designed to breathe. When we breathe through our noses, the air gets filtered, warmed, and humidified, making it far better for our lungs. Nasal breathing also helps keep the airway open during sleep, reducing snoring and other sleep disturbances.

   Fun fact: If your child is a mouth breather, their tongue might not be resting in the right spot, which can narrow their airway and cause breathing problems while they sleep.

2. Strengthens Tongue and Throat Muscles
   Myofunctional therapy exercises focus on strengthening the tongue and the muscles around the mouth and throat. Why does this matter? Because a weak tongue can collapse into the throat during sleep, blocking the airway and causing snoring or even sleep apnoea. By strengthening these muscles, myofunctional therapy helps keep the airway open, reducing snoring and improving sleep quality.

3. Improves Tongue Posture
   If your child's tongue is sitting low in their mouth or against their teeth (instead of resting gently on the roof of the mouth), it can mess with their breathing patterns and even lead to orthodontic issues. Correct tongue posture is a key focus of myofunctional therapy, and it can make a big difference in how well your child breathes and sleeps.

Signs Your Child Might Need Myofunctional Therapy

Wondering if myofunctional therapy might be the missing piece in your child’s sleep puzzle? Here are a few signs to look out for:

• Mouth breathing (especially while sleeping)

• Snoring or noisy breathing during sleep

• Restless sleep or frequent waking

• Daytime fatigue or irritability

• Crowded teeth or speech issues

• Tongue thrusting or low tongue posture

• High palate or improper facial growth

• Poor posture or weak core muscles

If you recognise any of these symptoms, it’s worth looking into myofunctional therapy. Trust me—getting to the root cause of the problem now can save you and your child a lot of sleepless nights in the future.

Simple Myofunctional Therapy Exercises to Try at Home

Now, before you start thinking this sounds too complicated, let me assure you that myofunctional therapy can be surprisingly simple to incorporate into your child’s daily routine. Here are a couple of exercises to get started:

1. The “Tongue to Roof” Exercise
   Have your child close their mouth and gently press their tongue against the roof of their mouth. Hold for 5-10 seconds, and then relax. Repeat this several times a day. This exercise encourages proper tongue posture, which is critical for healthy breathing during sleep.

2. Nasal Breathing Practice
   Encourage your child to practise breathing in and out through their nose while keeping their lips closed. You can make it fun by timing them or turning it into a game—who can keep their lips sealed the longest? (Just maybe not during mealtime!)

3. Lip Strengthening
   Get your child to press their lips together, like they’re holding a straw between them, and hold for a few seconds before relaxing. Repeat a few times a day. This helps strengthen the muscles that support nasal breathing.

The Connection Between Sleep and Behaviour

Now, I don’t need to tell you that kids (and adults) who don’t sleep well can turn into little monsters the next day. But did you know that poor sleep can also impact a child’s ability to focus, behave, and even grow? For kids like mine, who are already managing things like ADHD, quality sleep is everything.

By improving sleep quality through myofunctional therapy, you might notice a whole range of benefits, from better behaviour and focus to improved mood and even fewer sick days.

My Journey to Understanding Myofunctional Therapy

If you’re feeling a little overwhelmed, I get it—my journey into the world of myofunctional therapy started when I was juggling all the usual mum things and managing my ADHD brain. I struggled to keep track of all the things I knew my kids needed to improve their health, but now, with better tools (both mental and physical), I’m finally seeing the results I’ve been hoping for. It’s possible—and if I can do it, you can too!

Final Thoughts

If your child struggles with restless sleep, snoring, mouth breathing, or even poor posture, myofunctional therapy could be the missing link to better health—and more peaceful nights for everyone. With some simple exercises and a bit of patience, you can help your child breathe better, sleep better, and feel better.

Give it a try, and you might just find yourself getting that much-needed good night’s sleep, too.