Herbie Murray
Many people grind or clench their teeth during sleep without even realizing it. This condition is called bruxism and can lead to painful damage to the teeth and jaw, including tooth decay, sensitivity, and loss. It can also cause gum recession and migraines. While there is no cure for bruxism, there are many ways to reduce its frequency and relieve its symptoms. One way is to do mouth and jaw exercises, such as touching the tip of the tongue to the roof of the mouth and opening and closing the jaw. Another way is to use a mouthguard or night guard, which is a plastic oral appliance that creates a barrier between the upper and lower teeth to prevent damage.
Characteristics and Values
| Characteristics | Values |
|---|---|
| Teeth touching when sleeping | Can cause jaw pain and headaches |
| Teeth grinding | Can lead to dental complications such as flattened, fractured, chipped, or loose teeth, tooth decay, tooth loss, gum recession, and migraines |
| Treatment | Mouth or night guards, tongue and jaw muscle exercises, myofunctional therapy, and stress management techniques |
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What You'll Learn
Mouth exercises and massages
Mouth exercises can help reduce pain and relieve muscle tension caused by teeth grinding. Here are some exercises to help you sleep without your teeth touching:
Tongue Placement
Place your tongue against the roof of your mouth without touching your teeth. Keep your lips gently closed while preventing your upper and lower teeth from touching. This exercise helps to relax the muscles involved in teeth grinding.
Jaw Release
Sit up tall and place your tongue behind your top teeth. Then, open your mouth as wide as you can without pain and close it slowly. This exercise can be repeated 5 times, twice a day.
Yawning
Yawning helps to stretch the eardrums, which can lead to tension release and improved blood circulation. It also increases saliva production, which helps to protect the teeth from damage.
Lip Purse
Purse your lips and make an "O" shape with your mouth. This helps to relax the muscles in your face and jaw, which can lead to a better night's sleep.
Facial Massage
Massages can help to relax the jaw and relieve muscle tension. When performing facial massages, be sure to include not only the jaw but also the neck and shoulders.
Avoid Chewing Gum
Chewing gum can train you to grind and clench more, so it is best to avoid it if you suffer from teeth grinding and jaw clenching.
These exercises can help to reduce teeth grinding and jaw clenching, but if problems persist, it is recommended to consult a doctor or dentist for further advice and treatment options.
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Mouthguards
There are several types of mouthguards available, including custom-fitted mouthguards and store-bought mouthguards. Custom-fitted mouthguards are made by a dentist to fit the unique shape of your teeth, and may be covered by health insurance. Store-bought mouthguards are available over the counter and can be set up at home, but are not recommended for long-term use. Some mouthguards cover both the upper and lower teeth, while others are partial guards that only cover certain teeth. For example, the SmartGuard RX Dental Guard only covers the top two front teeth, which may be more comfortable for sleeping.
When selecting a mouthguard, it is important to consider factors such as comfort and ease of use. Mouthguards can take some time to get used to, and it is important to find one that feels secure in your mouth. It may be helpful to try out different types of mouthguards to find the one that works best for you.
In addition to wearing a mouthguard, there are other things you can do to reduce teeth grinding. This includes avoiding hard foods, such as nuts and popcorn, and sticky foods that are difficult to chew, such as peanut butter. Mouth exercises and massages can also help to reduce pain and improve the range of motion in the jaw.
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Stress reduction
Stress is a common cause of teeth grinding, also known as bruxism. If you are experiencing bruxism, stress reduction techniques may help reduce symptoms. Here are some ways to reduce stress and improve your overall health:
Exercise
Exercise has been shown to reduce stress by producing feel-good endorphins. You can start by incorporating daily activities such as walking or jogging into your routine. It is important to find an activity that helps you relax. Tongue and jaw muscle exercises can also help relax the jaw and facial muscles. Try opening your mouth wide while touching your tongue to your front teeth and saying the letter "N" out loud. This will help relax your jaw and prevent your teeth from touching.
Therapies
Meditation, cognitive behavioural therapy, and biofeedback are therapies that can help with stress management. Biofeedback is a technique that helps people become aware of and eliminate behaviours. During biofeedback, a therapist will teach you how to control your jaw muscle movements through visual, vibratory, or auditory feedback.
Lifestyle Changes
Making changes to your sleep routine, such as avoiding exercise and limiting screen time before bed, can help reduce stress. Avoiding or reducing the consumption of alcohol, caffeine, and tobacco can also help, as these substances have been associated with a greater likelihood of teeth grinding.
Relaxation Techniques
Implementing simple relaxation techniques such as deep breathing, light stretching, and spending time with loved ones can help reduce daily stress. Applying moist heat to sore jaw or facial muscles for at least 20 minutes per day can also help relieve muscle soreness.
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Medication
Bruxism, or teeth grinding, is a condition that affects many people, and it can cause painful damage to the teeth and jaw. If you are experiencing extreme tooth pain that is preventing you from sleeping, there are a few medications and home remedies that can provide temporary relief:
Painkillers and Analgesics: Systemic painkillers and topical analgesics can help reduce tooth pain and provide temporary relief. However, it is important to remember that these medications are not a permanent solution, and you should visit a dentist as soon as possible to address the underlying cause of the pain.
Tooth Desensitizers: Using a tooth desensitizer can help calm inflamed tooth nerves and reduce sensitivity. This is especially useful if you have tooth pain triggered by sweet or acidic foods.
Cold Compress: Applying a cold compress to the affected side of your face can help numb the area and provide a cooling sensation to reduce pain. It can also help control swelling.
Saltwater Rinse: Rinsing your mouth with saltwater can help reduce tooth pain and promote healing.
Brushing and Flossing: Maintaining good oral hygiene by brushing and flossing your teeth regularly can help prevent cavities and reduce tooth pain.
In addition to these medications and home remedies, addressing stress and anxiety through therapy, counseling, or stress reduction techniques can also help manage bruxism. If stress is affecting your daily life, a psychiatrist may prescribe medications to help reduce stress and anxiety. Additionally, botulinum toxin (Botox) injections into the masseter muscle that moves the jaw can help relax it and alleviate teeth grinding, although this is not a cure.
It is important to consult your dentist or doctor to determine the underlying cause of your teeth grinding and receive personalized advice and treatment options. They may recommend custom-made mouthguards to protect your teeth from damage and reduce jaw strain.
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Myofunctional therapy
The therapy can also address abnormal craniofacial growth and development, such as an elongated face with a retracted jaw. It can help correct tongue thrust, an improper swallow where the tongue pushes against the teeth instead of the roof of the mouth. By retraining the tongue, myofunctional therapy can alleviate speech issues, swallowing challenges, airway concerns, and orthodontic needs that arise from tongue thrust.
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Frequently asked questions
If you wake up with a sore mouth or a tight jaw, or if you experience frequent headaches, insomnia, or jaw pain, you may be grinding your teeth at night. A bed partner may also be able to tell you if they hear a grinding sound while you sleep.
Mouth exercises and massages can help to relax the jaw and relieve tension. You can also try placing the tip of your tongue on the roof of your mouth, then opening and closing your jaw. Another exercise involves smiling as wide as you can, opening your mouth about two inches while inhaling, then releasing your smile while exhaling. You can also try opening and closing your mouth a few times, placing your fingers on your front bottom teeth, then pulling down until you feel discomfort and holding for 30 seconds.
You can purchase a mouthguard or nightguard online or from a dentist to prevent your teeth from touching while you sleep.
