If you wake up with tooth, jaw, ear or head pain you may have sleep bruxism, which that means you grind or clench your teeth when you sleep. If you have a mild case, you can try to treat it at home. And assuming you have a milder case, there are some natural ways to reduce teeth grinding.
If you have a more severe case or it doesn’t improve, make sure you see your dentist or doctor for treatment.
Why do I grind my teeth when I sleep?
Before we explain how to stop grinding your teeth, let’s take a step back and look at what causes this condition in the first place. There are several risk factors for sleep bruxism, including:
- Anxiety and stress
- Taking certain medications, including some antidepressants
- Having an aggressive, competitive or tense tendency or personality
- Unhealthy lifestyle habits, like drinking alcohol, smoking and consuming too much caffeine
People who grind their teeth during sleep are more likely to have other sleep disorders as well, such as snoring or sleep apnea, according to the Mayo Clinic.
In some cases, grinding your teeth at night can cause damaged or loose teeth, headaches and jaw or facial pain. Fortunately, though, there are a few natural ways to reduce bruxism and enjoy more restful sleep without taking medication or undergoing surgery.
6 ways to stop grinding your teeth naturally
If you’re concerned about the potential impacts of bruxism, there are natural solutions you can try if you have a mild case. We pulled together half a dozen home remedies for teeth grinding, so you can sleep peacefully and wake up without pain.
1. Perform mouth and jaw exercises
By performing mouth and jaw exercises, you can relax your jaw, keep the muscles flexible and potentially prevent or ease the pain from teeth grinding.
Sample exercise:
- Close your lips without letting your top and bottom teeth touch.
- Put your tongue on the roof of your mouth without letting it touch your teeth.
- Stay in this position for several minutes while taking slow breaths.
- Repeat a few times per day.
You can also massage your jaw muscles to ease tension around your mouth. To try it, use your fingers to press gently against each side of your jaw, moving in small circles along the side of your face.
2. Limit your caffeine intake
Drinking caffeinated beverages, including coffee and black tea, can worsen sleep bruxism. If you consume these types of drinks regularly, cutting caffeine out of your diet may help you stop grinding your teeth at night.
If going cold turkey is too difficult, you can try decaffeinated versions of your favorite products. For example, you might swap your daily espresso for a decaf cup of joe. Or, if you’re a tea drinker, you could switch from green tea to non-caffeinated herbal tea, which has the added benefit of promoting sleep and relaxation.
Caffeine, alcohol and tobacco are also associated with nighttime teeth grinding. If you have sleep bruxism, you’ll want to limit your consumption of these substances as well.
3. Apply warm compresses
By relaxing your jaw muscles at night, you may be able to prevent your teeth from grinding and clenching while you sleep. To do this, apply a warm washcloth to the side of your face (in front of your earlobe) before bedtime.
4. Manage your stress
Stress is another risk factor for bruxism, so if you can find new, healthy ways to cope with your daily stressors, you may be able to prevent nighttime teeth grinding as well. Here are a few stress-relieving tactics to incorporate into your routine:
- Get aerobic exercise at least twice per week
- Practice self-care and positive self-talk
- Try yoga and breathing exercises
- Build meaningful relationships
- Set realistic goals for yourself
5. Avoid gum and hard foods
If you grind your teeth at night, it’s best to avoid chewing gum because it can strain your jaw muscles and encourage clenching or grinding. It can also worsen the pain or discomfort caused by bruxism. Similarly, try not to eat hard, dense or chewy foods since they can promote jaw clenching and lead to more pain.
6. Consider magnesium supplements
While more studies are needed, some research suggests that there could be a link between magnesium deficiency and bruxism. Why? Magnesium plays a role in many different bodily functions, including muscle contraction and relaxation. When you don’t have enough magnesium in your body, you could end up with tension in your jaw muscles and, in turn, nighttime teeth grinding and clenching.
In that case, increasing your magnesium intake may help, and one of the easiest ways to do that is by taking magnesium supplements, which can help relax your muscles, alleviate stress and promote better sleep, all of which may ease bruxism.
Bottom line: Want to stop grinding your teeth at night?
If you have mild bruxism or only grind your teeth occasionally, these natural approaches could help alleviate some symptoms. But if your condition is more severe or you’re regularly in pain when you wake up, it’s better to consult a doctor, especially if you think you may have sleep apnea in addition to bruxism. During your visit, your doctor will help identify the reasons for your teeth grinding and create a treatment plan that addresses these causes.
Your dentist should also look for signs of teeth grinding during your regular exams, but if you’re concerned, you can always bring it up at your appointment. They may recommend you get fitted for a night guard, which protects the teeth and acts as a barrier to prevent pressure and damage from teeth grinding at night.
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