How to Improve Bruxism: Tame the Teeth Grinding
Bruxism is the medical term for teeth grinding or jaw clenching. Bruxism can occur during sleep (sleep bruxism) or while awake (awake bruxism). Teeth grinding can, over time, cause tooth wear, jaw pain, headaches, and other oral and even systemic health issues. Fortunately, there are several strategies to reduce bruxism and protect your teeth from damage. In this blog, we’ll explore ways to manage and improve bruxism effectively.
Wear a Night Guard
Custom dental night guards offer a protective barrier between upper and lower teeth, preventing damage from nighttime grinding. If you grind your teeth, the dentist will probably recommend a night guard to reduce the wear and tear on your teeth and relieve some of the jaw tension.
- Tip: Talk to your dentist about getting a custom night guard. Store-bought guards are available, but they don’t usually fit as well and can be less effective.
Manage Stress and Anxiety
Stress and anxiety are the number one contributing factors to teeth grinding, especially awake bruxism. Learning how to manage stress can reduce the frequency of clenching and grinding.
- Suggestions:
- Practice relaxation techniques, such as deep breathing, mindfulness, meditation, or yoga.
- Get regular exercise to lower stress levels.
- Consider therapy or counseling if stress or anxiety feels overwhelming.
Practice Good Sleep Hygiene
Sleep bruxism may be connected to poor sleep quality. Sleep hygiene, which has become more popular, can help. Good sleep hygiene routines can improve your sleep and potentially reduce nighttime teeth grinding.
- Sleep Hygiene Tips:
- Go to bed and get up at the same time every day.
- Avoid screens and caffeine before bed.
- Use white noise or calming sounds to promote relaxation.
If you have sleep apnea or other sleep disorders, they could be contributing to bruxism. If you think you have sleep apnea, talk with your doctor.
Jaw Exercises and Physical Therapy
Believe it or not, some jaw exercises have been proven to help reduce tension and, therefore, minimize clenching. Physical therapists or dentists specializing in temporomandibular joint (TMJ) disorders can help you learn these exercises.
- Sample Exercise: Gently open and close your mouth while massaging your jaw muscles to release tension.
Regular jaw stretches, and posture corrections can make a significant difference for those with bruxism linked to TMJ disorders.
Avoid Triggers
Certain behaviors and habits can make bruxism worse. Identifying and avoiding your triggers can reduce teeth grinding and clenching.
- Avoid These Triggers:
- Chewing on pens, ice, or hard objects.
- Gum chewing can strain the jaw muscles.
- Caffeine and alcohol may increase nighttime grinding.
Explore Medications and Supplements
In some instances, your dentist may recommend medications that can help reduce your teeth grinding. A healthcare provider may prescribe muscle relaxants to be taken before bed. Additionally, magnesium supplements are thought to help relax muscles and improve sleep, potentially reducing bruxism.
- Consult Your Doctor: Ask your healthcare provider before starting any new medications or supplements.
Seek Treatment for TMJ Disorders
Bruxism can sometimes be caused or exacerbated by temporomandibular joint (TMJ) disorders. If you experience clicking, popping, or pain in the jaw, seek evaluation from a dentist or TMJ specialist. Treatments for TMJ disorders—such as therapy, night guards, or muscle relaxants—can help reduce clenching and grinding.
Monitor Your Behavior During the Day
If you’re grinding your teeth or jaw clenching during the day, becoming more aware of the habit can be the first step toward stopping it. Set reminders throughout the day to check whether your jaw is tense, and practice keeping it relaxed.
- Relaxation Tip: Keep your lips closed and teeth apart, with your tongue resting lightly on the roof of your mouth.
Grinding your teeth can have a huge impact on your oral and overall health, but there are many ways to manage and improve it. From wearing a night guard to addressing stress, making small lifestyle changes can greatly reduce grinding and clenching. If you suspect you have bruxism, talk to your dentist. They can help you develop a plan to protect your smile.
Need Help with Teeth Grinding?
If you or your child grinds your teeth, contact our office.
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