6 Natural Ways to Stop Grinding Your Teeth in Your Sleep [CNET]

Have you been waking up with a headache, sore jaw or tooth pain? You may be grinding your teeth in your sleep. Here are six natural ways to stop.

Gnashing and grinding your teeth while you sleep? You aren’t alone. Also known as sleep bruxism, an estimated 5% to 8% of people grind their teeth in their sleep. It can lead to several issues, including damaged teeth, jaw discomfort and facial soreness.

There is some good news, though: If you have a mild case of sleep bruxism, you may be able to treat it without seeking medical care. Keep reading to find natural remedies for nighttime teeth grinding, including exercises and lifestyle changes.

Why do I grind my teeth at night?

Before we explain how to stop grinding your teeth, let’s take a step back and look at what causes this condition in the first place. There are several risk factors for sleep bruxism, including:

• Anxiety and stress
• Taking certain medications, including some antidepressants
• Having aggressive, competitive or tense tendencies or personalities
• Unhealthy lifestyle habits, like drinking alcohol, smoking and consuming too much caffeine

People who grind their teeth during sleep are more likely to have other sleep disorders as well, such as snoring or sleep apnea, according to the Mayo Clinic.

In some cases, grinding your teeth at night can cause damaged or loose teeth, headaches and jaw or facial pain. Fortunately, though, there are a few natural ways to reduce bruxism and enjoy more restful sleep without taking medication or undergoing surgery.

6 best ways to stop grinding your teeth naturally

If you’re concerned about the potential impacts of bruxism, it might be time to try a natural solution. Below, we’ve pulled together half a dozen home remedies for teeth grinding, so you can sleep peacefully and wake up without pain.

Perform mouth and jaw exercises

By performing mouth and jaw exercises, you can relax your jaw, keep the muscles flexible and potentially prevent — or ease the pain from — teeth grinding. Here’s an example exercise to try:

1. Close your lips (without letting your top and bottom teeth touch)
2. Put your tongue on the roof of your mouth, but don’t let it touch your teeth
3. Stay in this position for several minutes while taking slow breaths
4. Repeat a few times per day

You can also massage your jaw muscles to ease tension around your mouth. To try it, use your fingers to press gently against each side of your jaw, moving in small circles along the side of your face.

Limit caffeine

Drinking caffeinated beverages, including coffee and black tea, can worsen sleep bruxism. If you consume these types of drinks regularly, cutting them out of your diet may help you stop grinding your teeth at night.

If going cold turkey is too difficult, you can try decaffeinated versions of your favorite products. For example, you might swap your daily espresso for a decaf cup of joe. Or, if you’re a tea drinker, you could switch from green tea to non-caffeinated herbal tea, which has the added benefit of promoting sleep and relaxation.

Caffeine, alcohol and tobacco are also associated with nighttime teeth grinding. If you have sleep bruxism, you’ll want to limit your consumption of these substances as well.

Apply warm compresses

By relaxing your jaw muscles at night, you may be able to prevent your teeth from grinding and clenching while you sleep. To do this, apply a warm washcloth to the side of your face (in front of your earlobe) before bedtime.

Manage stress

Stress is another risk factor for bruxism, so if you can find new, healthy ways to cope with your daily stressors, you may be able to prevent nighttime teeth grinding as well. Here are a few stress-relieving tactics to incorporate into your routine:

• Get aerobic exercise at least twice per week
• Practice self-care and positive self-talk
• Try yoga and breathing exercises
• Build meaningful relationships
• Set realistic goals

Avoid gum and hard foods

If you grind your teeth at night, it’s best to avoid chewing gum because it can strain your jaw muscles and encourage clenching or grinding. It can also worsen the pain or discomfort caused by bruxism. Similarly, try not to eat hard, dense or chewy foods since they can promote jaw clenching and lead to more pain.

Consider magnesium supplements

While more studies are needed, some research suggests that there could be a link between magnesium deficiency and bruxism. Why? Magnesium plays a role in many different bodily functions, including muscle contraction and relaxation. When you don’t have enough magnesium in your body, you could end up with tension in your jaw muscles and, in turn, nighttime teeth grinding and clenching.

In that case, upping your magnesium intake may help. One of the easiest ways to do that is by taking magnesium supplements, which can help relax your muscles, alleviate stress and promote better sleep, all of which may ease bruxism.

Bottom line: Need to stop grinding your teeth?

If you have mild bruxism or only grind your teeth occasionally, these natural approaches could be all you need to treat the condition. But if your condition is more severe or you’re regularly in pain when you wake up, it’s better to consult a doctor, especially if you think you might have sleep apnea in addition to bruxism. During your visit, your doctor will help identify the reasons for your teeth grinding and create a treatment plan that addresses these causes.

Your dentist should also look for signs of teeth grinding during your regular exams, but if you’re concerned, you can always bring it up at your appointment.