To stop clenching your jaw while sleeping, I find that managing stress through relaxation techniques like meditation or deep breathing exercises, practicing good sleep hygiene, limiting caffeine and alcohol before bed, and wearing a custom-fitted mouth guard (also called a night guard) provided by your dentist; if the issue persists, consult your doctor to address potential underlying causes.
key takeaways:
- Causes of Jaw Clenching (Bruxism)
- Strategies to Manage Jaw Clenching
- When to Seek Medical Attention
- Who to Consult
- Treatment Costs
- Helpful Resources
* whatever outlined in this blog are not medical advice and I am not a medical doctor. please consult with a professional. These are experiences that I want to share with my fellow readers.
“I used to wake up with headaches often growing up and would often experience them after sports or any activity that involved intense physical or mental concentration. “
www.smilesinleesburg.com/highlighting-my-own-experience-with-bruxism/
What causes it though?
Jaw clenching during sleep, also known as bruxism, can be caused by a number of factors, including stress, medications, and sleep disorders. These are the few things that i have found out for which I think it is kinda true.
| Category | Details |
|---|---|
| Stress | – Stress, anxiety, anger, frustration, and nervousness can all contribute to bruxism. |
| – Personality types that are aggressive, competitive, or hyperactive may be more likely to experience bruxism. | |
| Medications | – Certain antidepressants, anticonvulsants, and ADHD medications can increase the risk of bruxism. |
| – Recreational drugs like ecstasy and cocaine can also cause bruxism. | |
| Sleep Disorders | – Sleep apnea and snoring can cause airway instability, which can lead to jaw clenching. |
| – Poor sleep quality can be caused by caffeine consumption before bed. | |
| Other Factors | – Genes |
| – Smoking | |
| – Drinking alcohol | |
| – Mouth habits like lip, tongue, or cheek biting | |
| – Chewing gum for long periods of time | |
| – Other medical conditions like Parkinson’s disease, dementia, and epilepsy |
What can you do about it? Are there strategies?
| Key Points | Details |
|---|---|
| Stress Management by doing Earthing | Identifying and addressing stressors in your life can significantly reduce jaw clenching. For me it was my work in the construction industry. So, I take 2 weeks off just to cool of from the heacy physical work. |
| Relaxation Techniques | Practices like deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm your mind and jaw muscles before sleep. This is why i like to practice earthing and walking outdoors very often. This has definitely helped me alot. |
| Sleep Hygiene | Maintain a consistent sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark and quiet. |
| Mouth Guard | A custom-made dental appliance (night guard) can protect your teeth from the force of clenching while you sleep. |
| Dietary Changes | Limit caffeine and alcohol intake, especially close to bedtime, as they can exacerbate jaw clenching. I started a very low card diet until today so I think it has decreased my clenching by quite a bit. |
| When to See a Doctor | – If jaw clenching causes significant pain or discomfort. When I was one year in my job, my clenching got much more worse over time. So I though maybe it is time to see a doctor I guess. |
| – If you suspect your jaw clenching is related to an underlying medical condition. I know some of my uncles have heart problems and diabetes and yes they clench thier teeth as well. | |
| – If you experience noticeable tooth wear or damage due to clenching. |
Who to See for Jaw Clenching (Bruxism)?
- Dentist:
- Diagnoses bruxism through exams and symptoms.
- Recommends custom mouthguards.
- Offers stress reduction advice (e.g., yoga, meditation).
- Primary Healthcare Professional:
- Addresses causes like stress, smoking, and substance use.
- Sleep Medicine Specialist:
- Conducts sleep studies (e.g., polysomnography) for diagnosis.
- Massage or Physical Therapist:
- Provides massages or teaches relaxation techniques for the jaw.
- Here are a few list of doctors that I have found and went myself, https://www.skdentalperth.com.au/ and https://www.belmontdental.com.au/dental-concerns/teeth-grinding/
How much would it cost for me to see a doctor about this issue?
If you experience jaw clenching while sleeping, consult a dentist first, as they are typically the primary healthcare provider for jaw and teeth issues. Costs for dental checkups vary based on location and case complexity. If needed, the dentist may refer you to a TMJ specialist for further evaluation.
Key Points:
- Mild Jaw Clenching: If there’s occasional discomfort without significant pain or damage, stress management and routine dental checkups may suffice.
- When to See a Doctor: Severe pain, headaches, earaches, difficulty opening your mouth, tooth wear, or grinding noises during sleep warrant professional evaluation.
Possible Treatment Costs:
- Dental Consultation: Often covered by insurance but varies by plan.
- Custom Mouth Guard: Costs range from $200 to $500.
- Physical Therapy: Cost depends on the number of sessions.
- Botox Injections: May reduce clenching but are expensive and require repeat treatments.
Resources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5070759/
https://www.ncbi.nlm.nih.gov/books/NBK482466/
https://www.sleepfoundation.org/bruxism
About the Author:
Paul Gloudie is the founder of GroundingHub, a brand dedicated to providing the best earthing products for everyday wellness. Hailing from Perth, Western Australia, Paul’s journey into earthing began as a deeply personal one. As a construction worker, he faced physical strain and sought natural, effective solutions to enhance his well-being. Earthing transformed his life, saving him both time and money on physical therapy and expensive medications. Today, Paul is passionate about sharing the profound benefits of grounding with others. Through GroundingHub, he offers high-quality products and practical advice to help people reconnect with the Earth’s natural energy. With a deep commitment to health and authenticity, Paul’s mission is to inspire others to embrace simple, life-enhancing habits like earthing for improved physical and mental well-being.
