How to Stop Teeth Grinding While You Sleep


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Morning headaches, popping jaw joints, and neck tension are all signs of teeth grinding. This action, officially known as bruxism, happens when you clench and grind your teeth in your sleep, usually because of stress or anxiety. 

Because the unconscious clenching is seriously strong, ongoing bruxism comes with a lot of long-term damage.

The problem is: how can you stop doing something when you don’t realize you’re doing it?

The only way to stop bruxism is to understand why it’s there and get help at the source. This might mean getting therapy, cutting out your life’s stress (we get it; always easier said than done), or seeking help for sleep conditions like snoring or sleep apnea.

But as you work to figure out the root of your teeth-grinding behaviors, here are a few methods you can try to reduce or stop the damage before it becomes too severe.

1. Adjust Your Bedtime Routine

One of the most common complaints from bruxers is that they always feel tired. No matter how much sleep you get, grinding disrupts your sleep patterns. Just as you’re about to get into that stage of deep rest you need, your jaws start moving, and your brain “wakes up.”

A few tweaks you can make to your bedtime routine to help your body and mind get ready for deep sleep sooner include:

  • Reducing clutter in your room to promote a restful atmosphere
  • Turning off visual electronics at least an hour before you want to go to sleep
  • Using white noise or calming apps (program them with timers to go off before you move into your light sleep cycle, so the noise doesn’t disturb you)
  • Eating your last meal at least three hours before bed, so it has time to digest and not interrupt your sleep cycles
  • Using dim lamps instead of overhead lighting to tell your brain it’s time to sleep
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Consistently changing your sleep routine with these habits adjusts your natural sleep cycle and helps you get into deeper sleep sooner.

2. Work on Daily Relaxation

Bruxism frequently happens when your body is producing too much cortisol, aka the stress hormone. It’s the fight-or-flight steroid hormone made in the adrenal glands and necessary for survival. But there must be an action for it to be released.

As much as it sounds like a contradiction, you can release cortisol by relaxing! Sure, exercising is one way to get rid of the extra hormones. However, if working out is not your thing, consider learning strategic breathing exercises. They’re linked with lower stress, anxiety, and blood pressure and can get you through any bump in your day!

Other expert-recommended ways to release cortisol and relax at the same time include journaling, walking in nature, and practicing yoga. 

But the best medicine for stress relief is laughter. Watch a funny movie, meet up with your closest friend, or play a game. You’ll instantly feel better, and your grinding will magically diminish.

3. Learn Your Pain Points

Grinding can happen because you’re in pain while you’re asleep. It’s a vicious cycle: Grinding causes pain, but the pain causes grinding.

It’s okay to take medicine, like aspirin or ibuprofen, before going to bed to help you sleep better. Talk to your doctor to find out what kind of painkillers you should take with your other medical conditions.

You can also use natural remedies, like ice packs to reduce swelling and moist heat packs to soothe sore muscles. Since clenching usually causes discomfort in the jaw muscles, place the heat or ice pack against your cheek for 15-20 minutes before bed, and a few times throughout the day as possible.

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Conservative therapies, such as massage, chiropractic care, and acupuncture, can also relieve pain in the areas damaged by grinding.

4. Visit the Dentist Regularly

Grinding your teeth eventually erodes the enamel, which is necessary to protect the inner layers of tissue and nerves in your teeth. Eventually, this leads to oral health problems like cavities, exposed tooth roots, and other dental issues.

Regular dental check-ups allow your dentist to catch these problems before they become painful and costly to fix. Schedule your cleanings, and allow the professionals to monitor the bruxism damage.

In the meantime, consider investing in a custom-fit night guard as a natural way to reduce the wear and tear on your enamel. The right dental appliance fits gently over your teeth so you can wear it comfortably while you sleep. It prevents your top and bottom teeth from connecting, which minimizes grinding and damage to your enamel.


Conclusion

There’s a reason for the behavior when you’re grinding your teeth at night. The only way to stop the actions completely is to find and fix the reason. 

However, you can reduce the damage from the grinding and soothe your tired jaw and facial muscles with consistent use of these five tips. Better sleep and less discomfort are in your future!


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shahnaz zulfqar
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