Grinding Teeth in Sleep: How to Naturally Retrain Yourself

Laura Dorwart
·5 min read

Medically reviewed by Edmund Khoo, DDS

Teeth grinding, medically known as bruxism, is a common dental problem that can lead to jaw and neck pain, plugged ears, jaw clenching, and headaches. It can be caused by stress levels, posture, the foods you eat, sleep disorders, or problems with your bite.

Some people with sleep bruxism, that is, teeth grinding during sleep, find pain relief by wearing a fitted mouth guard or splint at night. However, others try to manage their symptoms with lifestyle modifications, including stress management, jaw exercises, and dietary changes.

This article will discuss natural ways to train yourself to stop grinding your teeth during sleep, as well as how to relieve pain and tenderness and when to see a healthcare provider to get fitted for a mouth guard.



Bruxism and TMD

Bruxism is a strong risk factor for the development of temporomandibular disorder (TMD), sometimes referred to as "TMJ disorder" or simply "TMJ." When the temporomandibular joints in the jaw are out of place, they can cause jaw pain, stiffness, and headaches as well as difficulties with eating, swallowing, and speaking.



<p>Ivan Rodriguez Alba / Getty Images</p>

Ivan Rodriguez Alba / Getty Images

Retraining Yourself to Stop Grinding Your Teeth

You can train yourself to stop grinding your teeth by:

  • Exercising your jaw

  • Practicing mindfulness

  • Managing stress

  • Avoiding certain foods

  • Taking supplements

  • Applying warm compresses

  • Steering clear of certain substances

Exercising Your Jaw

Certain jaw exercises and other stretches can help to change your muscle memory so you begin to relax your jaw more often. For example, rolling your shoulders and stretching your neck can help to soothe a tight jaw as well.

Additionally, holding the tip of your tongue against the back of your front teeth forces your masticatory (chewing) muscles to release tension. Self-massage in the affected area can also provide much-needed relief.

Giving Yourself Reminders

Over time, teeth grinding can become a habit. Avoiding it during the day may help retrain your muscles to relax at night as well. Remind yourself to relax your jaw by setting alarms on your phone or computer, repeating affirmations, or simply being aware of your habits throughout the day.

Avoiding Hard Foods and Gum

Some foods and candies may exacerbate the symptoms of bruxism. People who grind their teeth should steer clear of the following foods:

  • Popcorn and pretzels

  • Chewing gum

  • Nuts

  • Hard candy

  • Chewy or sticky food, such as tough meat, caramel, and peanut butter

Taking Dietary Supplements

There’s some evidence to suggest that certain vitamin deficiencies may play a role in teeth grinding. Studies show that sleep bruxism may be linked to lower levels of the following nutrients:

Consider increasing your intake of magnesium, fiber, vitamin D, or calcium through dietary changes or by taking supplements. Before taking any supplement, talk to your healthcare provider about potential side effects and drug interactions.

Avoiding Caffeine and Other Substances

People who regularly consume the following substances may have a higher chance of developing sleep bruxism:

  • Caffeine and other stimulants

  • Alcohol

  • Tobacco

If you grind your teeth at night, limit your intake of the above substances, especially before bedtime. Try drinking herbal tea or warm milk at night to relax your mind and soothe your muscles.

Applying Warm Compresses

A warm compress, such as a washcloth soaked in warm water, can increase blood flow and relax tender jaw muscles. Apply it directly to the areas where you feel tension in the jaw to find relief.

Managing Stress

Research indicates that mental health symptoms like stress, anxiety, burnout, and restlessness are closely linked to bruxism. Many people tend to clench their jaws when they’re worried or distressed. The following stress management techniques can help release the tension:

When to Have a Dental Exam for Bruxism

If your teeth grinding is persistent and interferes with your everyday life, you should consider getting a dental exam. Your dentist can make sure your jaw pain isn’t due to another problem, such as:

  • Gum disease

  • TMD

  • An infection

  • Ear infections or disorders

  • Injury

  • Other dental concerns

In addition to reviewing your symptoms and medical history, your dentist will most likely check your bite to see if it’s affecting the tension in your jaw. You may need to undergo an X-ray to get to the root of the problem.

Mouth Guard Fitting for Bruxism

A custom-fitted mouth guard is a temporary device made from resin that covers your bottom or top teeth. It can help reduce the effects of jaw clenching and teeth grinding, as well as protect your teeth from damage. Most people with sleep bruxism only wear a splint at night.

Your dentist will create a custom mold of your teeth to create your mouth guard. You’ll need to have it readjusted on a regular basis to ensure that it helps to manage your symptoms and improve your bite.

Risks of Ongoing Teeth Grinding

Teeth grinding is thought of as a minor, pesky problem. However, it can lead to complications over time if left untreated. Examples include:

Because it’s so closely tied to sleep and stress, sleep bruxism can also exacerbate existing mental health conditions and sleep disorders. Sleep disruption can cause a number of health problems over time, including:

  • Emotional and behavioral issues

  • Problems with thinking

  • Memory

  • Heart health issues
    Decrease in quality of life

Summary

Sleep bruxism refers to grinding your teeth and clenching your jaw while you sleep. This can lead to pain, swelling, and tenderness in the jaw, face, neck, and shoulders. It can also cause problems with eating, resting, chewing, and range of motion.

Some natural ways to find relief for sleep bruxism include exercising your jaw, giving yourself reminders throughout the day to relax your jaw, managing stress, taking dietary supplements to correct vitamin deficiencies, applying warm heat to the area, and avoiding hard foods, gum, alcohol, tobacco, caffeine, and other stimulants.

If these approaches don’t work, reach out to a healthcare provider to discuss your other options, such as using a mouth guard.

Read the original article on Verywell Health.