Ways to Stop Teeth Grinding at Night Naturally

Types of Teeth Grinding

Grinding of teeth or bruxism can occur when a person is asleep or awake. The grinding action is the same, but the conditions are different.

Symptoms of Teeth Grinding

Given below are some of the symptoms that might indicate you are grinding your teeth at night.

• Headaches
• Facial pain
• Earaches
• Sore jaw
• Tinnitus
• Pain when you eat
• Difficulty while opening and closing your mouth
• Chipped or cracked teeth
• Dislocation or locking of jaw
• Wear facets
• Damage to the inside of the mouth
• Scalloped tongue
• A pain or clicking in TMJ
• Disturbed sleep

Stress and Anxiety

Feeling overwhelmed and stressed out can sometimes cost you more than your mental health. Emotional stress, anxiety, and tension can cause involuntary teeth grinding. Most people under high stress usually unconsciously or involuntarily grind their teeth or clench their jaws even when sleeping. If you have MDD or GAD, you are more prone to bruxism.

Sleep Disorders

Bruxism or teeth grinding is often associated with sleep apnea, snoring, and other sleep disturbances. Studies have established a link between sleep apnea and bruxism, but it has yet to be proven whether sleep apnea is a contributing factor to bruxism or vice versa. Moreover, people with restless leg syndrome (RLS) or other sleep disorders are more likely to grind their teeth.

Lifestyle Habits

Bad lifestyle habits like smoking, high caffeine or alcohol intake, taking certain recreational drugs like cocaine or ecstasy, or consuming tea or coffee more, especially before bedtime increase jaw activity and hence, the risk of teeth grinding.

Certain Medications

Some medications like selective serotonin reuptake inhibitors (SSRIs) or other antidepressants are known to cause teeth grinding as a side effect.

Medical Conditions

Certain Neurological conditions such as Parkinson’s disease or Huntington’s disease can lead to involuntary jaw movements, leading to bruxism.

Genetics

Like any other trait, teeth grinding can run in families, which means if your parents, siblings, or any close relative grind their teeth, you may be more likely to grind your teeth as well.

Dental Concerns

Grinding teeth may cause damage to the enamel and gums, which could lead to an increased tendency for tooth fractures, chipping, or cracking. Once the tooth enamel erodes, the tooth becomes increasingly sensitive to hot, cold, or sweet food items. Moreover, one may loosen teeth with the continued pressure applied to them. Also, there is a possibility of breaking down crowns or even veneers.

Jaw and Facial Problems

Grinding causes jaw soreness or discomfort because of the unusual use of jaw muscle. Chronic bruxism can also cause TMJ disorders. Moreover, it can also lead to pain, clicking sounds, and difficulty in chewing and opening and closing of mouth.

Ear and Sinus Problems

Although teeth grinding or jaw clenching usually don't harm the ears, they can tense up the area around the ears and cause pain. Some individuals may experience buzzing or ringing sounds as a result of strained jaw and facial muscles.

Sleep Disruptions

Teeth grinding is frequently linked to sleep disorders, such as those characterized by disturbed breathing through the airways, sleep apnea, or snoring. It disrupts the sleep and affects the breathing and overall bad sleep quality.

Psychological and Stress-related Issues

Grinding teeth often causes psychological issues. it can heighten stress levels and create a vicious cycle of further grinding. Sleep deprivation arising from teeth grinding can bring on irritability, fatigue, and, in some instances, difficulty in concentration.

Jaw and Facial Excercise

Exercise can help strengthen the muscles in the jaw and reduce the likelihood of teeth grinding. Gently massage the jaw muscles to relax them. Practice tongue posture techniques and strengthening exercises to relieve jaw tension.

Hot Towel Compress

Adding heat to the painful sides of the jaw can actually help reduce the pain. It also increases the blood flow in that particular area and provides comfort to the affected side. Take a heated pad or towel and place it on the resting area such as a bed or couch. Lie down against the pad or towel for 15 minutes and then change the side. Repeat this practice as much as possible.

Relaxation Techniques

Reducing stress or anxiety through multiple relaxing techniques can surely serve as a way to get relief from chronic teeth grinding. Meditate or do yoga to relax your mind from all stressful thoughts. Take deep breaths and clear your mind to focus on the present moment only.

Stay Hydrated

Avoid dehydration. Maintain hydration with lots of water. When the mouth becomes dry, chances of tightening the muscles and bruxism increase, and the frictional increase on the teeth predisposes the teeth more to being harmed. Drink at least 11-15 glasses of water every day to ensure that dry mouth does not occur, thus avoiding dehydration.

Dietary Habits

You should also abstain from drinking or smoking stimulants, especially before sleep. Evening consumption of caffeine and nicotine encourages muscle activity development and increased teeth grinding. Also, avoid the frequent consumption of hard foods. Consuming these foods requires a much stronger biting force, and thus, puts a strain on the jaw muscles when consumed frequently, leading to the grinding of teeth.

Herbal and Natural Supplements

Numerous home-based remedies and ingredients have successfully alleviated symptoms related to teeth grinding. Food ingredients like turmeric or important nutrients like magnesium can help prevent jaw clenching and relax muscles. Turmeric is also an anti-inflammatory, so it would provide relief from muscle soreness. Some herbal teas that are used to calm the nervous systems and hence reduce stress include chamomile and lavender.

Sleep Hygiene Improvements

Establish a calming bedtime routine. Sleep early and reduce screen time before going to bed to calm your mind. Use a warm compress on the jaw before going to sleep. Keep the room dark and cool to ensure peaceful sleep.

Muscle Relaxants

Your health professional may suggest some muscle relaxants before bedtime to ensure a peaceful mind and hence, a peaceful sleep.

Botox Injections

Botox injections may be considered when teeth grinding is severe. These are the shots that use a toxin to prevent muscles from moving for a limited time. These injections relax the jaw muscles.

Medicine for Anxiety and Stress

Anti-depressants and anti-anxiety medications may be advised for short-term use to assist you in dealing with psychological causes of teeth grinding like stress or tension.

Night Guards

The night guard is a dental instrument meant to prevent any damage to the enamel from attrition and erosion by acting as a protective barrier between the upper and lower teeth. Night guards absorb the effects of teeth grinding, providing a cushion for the teeth and also preventing any pain in the jaw, headaches, or strain in the muscles.

Biofeedback Therapy

Biofeedback therapy uses electronic sensors to monitor the activity of certain jaw muscles; when patients start to grind their teeth, the sensors act to alert them via vibrations and sounds, helping them consciously counter the habit.

Splints

A splint is rigid as compared to night guards, but both work similarly. It helps in repositioning the jaw and reducing the intensity of grinding between teeth and muscle tension. It can further prevent TMJ disorders resulting from excessive clenching.

Clear Aligners

Clear aligners correct misalignments in teeth, which can contribute to and be caused by teeth grinding. The correction of misaligned teeth reduces the friction between the teeth and, therefore, lowers the tendency toward bruxism. Apart from the comfort and discretion that clear aligners afford in comparison to traditional braces, they also protect teeth when worn at night.

Braces

Braces are meant for the severe malocclusions or bad bites that have been developed because of teeth grinding. They use metal or ceramic wires and brackets to align the teeth so that the pressure is distributed evenly, thus, reducing the risk of teeth grinding.

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