For those who’re coping with jaw, tooth, ear or head pain, particularly within the morning, you’ll have sleep bruxism, which suggests you are grinding or clenching your tooth if you sleep. You probably have a gentle case, you may attempt to deal with it and soothe your signs at residence. You probably have a extra extreme case or it would not enhance, ensure you see your dentist or physician for therapy.

Why do I grind my tooth once I sleep?

Earlier than we clarify how you can cease grinding your tooth, let’s take a step again and have a look at what causes this situation within the first place. There are a number of danger components for sleep bruxism, together with:

Individuals who grind their tooth throughout sleep usually tend to produce other sleep problems as effectively, resembling snoring or sleep apnea, based on the Mayo Clinic.

In some instances, grinding your tooth at night time could cause broken or free tooth, complications and jaw or facial ache. Happily, although, there are just a few pure methods to cut back bruxism and luxuriate in extra restful sleep with out taking medicine or present process surgical procedure.

6 methods to cease grinding your tooth naturally

For those who’re involved in regards to the potential impacts of bruxism, there are pure options you may attempt when you have a gentle case. Beneath, we have pulled collectively half a dozen residence treatments for tooth grinding, so you may sleep peacefully and get up with out ache.

1. Carry out mouth and jaw workouts

By performing mouth and jaw exercises, you may calm down your jaw, preserve the muscle groups versatile and probably forestall or ease the ache from tooth grinding. 

Pattern train: 

1. Shut your lips (with out letting your prime and backside tooth contact)
2. Put your tongue on the roof of your mouth, however do not let it contact your tooth
3. Keep on this place for a number of minutes whereas taking gradual breaths
4. Repeat just a few occasions per day

You may as well therapeutic massage your jaw muscle groups to ease stress round your mouth. To attempt it, use your fingers to press gently in opposition to all sides of your jaw, shifting in small circles alongside the aspect of your face.

2. Restrict caffeine

Consuming caffeinated drinks, together with espresso and black tea, can worsen sleep bruxism. For those who eat these kinds of drinks usually, cutting caffeine out of your diet could assist you cease grinding your tooth at night time.

If going chilly turkey is just too tough, you may attempt decaffeinated variations of your favourite merchandise. For instance, you would possibly swap your every day espresso for a decaf cup of joe. Or, in the event you’re a tea drinker, you could possibly swap from inexperienced tea to non-caffeinated natural tea, which has the additional benefit of promoting sleep and leisure.

Caffeine, alcohol and tobacco are additionally related to nighttime tooth grinding. You probably have sleep bruxism, you may wish to restrict your consumption of those substances as effectively.

3. Apply heat compresses

By enjoyable your jaw muscle groups at night time, you might be able to forestall your tooth from grinding and clenching when you sleep. To do that, apply a heat washcloth to the aspect of your face (in entrance of your earlobe) earlier than bedtime.

4. Handle stress

Stress is one other risk factor for bruxism, so if you could find new, wholesome methods to deal with your every day stressors, you might be able to forestall nighttime tooth grinding as effectively. Listed here are just a few stress-relieving tactics to include into your routine:

• Get cardio train no less than twice per week
• Follow self-care and constructive self-talk
• Strive yoga and respiratory workouts
• Construct significant relationships
• Set reasonable objectives for your self

5. Keep away from gum and laborious meals

For those who grind your tooth at night time, it is best to avoid chewing gum as a result of it may well pressure your jaw muscle groups and encourage clenching or grinding. It may well additionally worsen the ache or discomfort brought on by bruxism. Equally, attempt to not eat laborious, dense or chewy meals since they will promote jaw clenching and result in extra ache.

6. Contemplate magnesium dietary supplements

Whereas extra research are wanted, some research means that there might be a hyperlink between magnesium deficiency and bruxism. Why? Magnesium performs a job in many alternative bodily features, together with muscle contraction and leisure. When you do not have sufficient magnesium in your physique, you could possibly find yourself with stress in your jaw muscle groups and, in flip, nighttime tooth grinding and clenching.

In that case, upping your magnesium consumption could assist. One of many best methods to try this is by taking magnesium supplements, which may help calm down your muscle groups, alleviate stress and promote better sleep, all of which can ease bruxism.

Backside line: Need to cease grinding your tooth at night time?

You probably have gentle bruxism or solely grind your tooth sometimes, these pure approaches may assist alleviate some signs. But when your situation is extra extreme otherwise you’re usually in ache if you get up, it is higher to seek the advice of a physician, particularly in the event you assume you might need sleep apnea along with bruxism. Throughout your go to, your physician will assist establish the explanations in your tooth grinding and create a therapy plan that addresses these causes.

Your dentist must also search for indicators of tooth grinding throughout your common exams, however in the event you’re involved, you may at all times carry it up at your appointment. They might advocate you get fitted for an evening guard, which protects the tooth and acts as a barrier to stop strain and injury from tooth grinding at night time.