hello and welcome to hcm,
i hope you have the habit of tongue thrusting while sleeping.
i advice you to put a habit breaking appliance like palatal crib while sleeping.
or else the problem will happen frequently.
your tongue will get heal by primary intention.ie,it will heal by itself.
if pain persist for more than a week,get any topical analgesic
gel and take tab.divon-100mg twice daily for 3 days.
please avoid any hard tongue cleaning methods as it can delay healing.