How To Stop Grinding Teeth In Sleep Naturally? 11 Helpful Tips

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Teeth grinding is one of the common health conditions found generally in middle-aged adults. The grinding habit can be triggered due to extreme stress levels. People who suffer from teeth grinding have other kinds of sleep disorders as well, such as snoring or sleep apnea.

Teeth grinding can sometimes even result in some serious muscle problems like temporomandibular joint dysfunction and spasms in jaw muscles which can cause abnormal bite habits. In such cases, a bite splint is used to treat this condition.

1. How To Stop Grinding Teeth In Sleep Naturally

American dental association regularly provides updates on clinical research, oral health research, and tips. One can follow the below-mentioned methods to cope with bruxism or teeth grinding:

1.1. Mouthguards:

Usually, when someone suffers from the habit of teeth grinding, the enamel of the teeth starts weakening,  making it more prone to tooth cavities and thus damaging teeth. To avoid such situations one should wear mouth-protecting guards, called night guards, over teeth to easily cope with the side effects of teeth grinding.

Dental splints which are specially designed mouth guards are used in more serious conditions of teeth grinding.

1.2. Exercising:

Bruxism is often caused to alleviate stress and anxiety with tension resulting in tooth grinding. One should exercise regularly to reduce stress levels.

1.3. Relax Before Sleep:

You need to throw away all your tension sitting on your jaw before sleeping. To do so follow the given steps:

1. Use a heating pad on your jaw to relax jaw muscles by giving a warm compress on your affected areas. A warm compress usually relaxes and opens up the nerves that got affected due to teeth grinding. A heating pad generally helps in improving blood circulation in blood vessels of the body.
2. Take a hot shower bath before sleep to make your nervous system relax and increase blood circulation.
3. Drink herbal tea, or warm green tea to give a hot compress and warm your teeth and mouth from the inside.

This kind of activity regulates mood properly and keeps you stress-free and energetic throughout the day.

1.4. Say No To Chewy Foods:

Try to avoid chewy and other sticky foods, as these kinds of foods require lots of chewing and will cause jaw pain. Also, brush your upper and lower teeth properly to get rid of any kind of sticky food.

1.5. Mindful Teeth Placement:

Maintain a gap between your upper and lower teeth to avoid their grinding.

Some people even take sleep medicine to relieve symptoms, Avoid taking sleep medicine without a doctor’s prescription.

1.6. Practice Muscle Stretching Exercises

Practicing jaw muscle stretching exercises provides muscle relaxation and also promotes sound sleep.

1.7. Meditate And Practice Yoga

Every doctor will suggest meditating early morning to relax the mind and keep it stress-free. Sit comfortably in the proper position to meditate. Meditation and practicing yoga help to regulate mood.

1.8 Drink Turmeric Milk

Drinking turmeric milk not only warmth your teeth but will also make your damaged teeth repair as turmeric has healing properties with calcium in the milk helps reduce jaw pain

1.9. Jaw Muscle Massage

Another exercise is to place your hand on both sides of your TMJ joint and open your mouth, now hold this position for 10-15 seconds and repeat it 3 times daily.

1.10. Drink Herbal Tea

Drinking Herbal tea can give some relief from dental problems due to the presence of detoxing elements and anti-inflammatory properties present in it.

1.11. Practice Jaw Muscle Exercises

Consult your physical therapist to know about some jaw muscles exercise. Some of the can be listed below:

Close your mouth in such a way that the front upper and lower teeth do not make a contact with each other, now try to touch the roof of your mouth with your tongue. Hold this position as long as you can.

Another exercise is to place your hand on both sides of your TMJ joint and open your mouth, now hold this position for 10-15 seconds and repeat it 3 times daily.

All these kinds of exercise can help you to treat bruxism and aching jaw muscles.

2. Home Care Tips for Coping With Sleep Bruxism

If a person is suffering from sleep bruxism they should follow contemporary management of their teeth and report any kind of problem directly to the doctor if faced regularly.

Here are a few home remedies one can follow if one suffers from teeth-grinding habits:

1. Try to consume more magnesium-rich foods and magnesium supplements.
2. Make a habit of eating dry roasted almonds every morning.
3. In lunch try, green and leafy vegetables especially include boiled spinach in your diet.
4. Use toothpaste that has medicinal properties in them and brush them daily on the front teeth and lower teeth especially as these two regions most likely get affected by sleep bruxism and can cause teeth sensitivity.

image by Andrea Piacquadio/Pexels Copyrights 2020

3. Treatments For Sleep Bruxism

Following are some treatment tips you can follow if facing this problem:

1. Visit the dentist if it’s causing jaw problems.
2. Try some home remedies(Click here to know more).
3. Take on stress and anxiety management activities like yoga.

4. We’re in Teeth-Grinding Times

We live in teeth-grinding times as most of our young population suffers from it. With increasing pressure to shine in society, it increases stress and anxiety which ultimately leads to grinding problems.

5. When Should You See A Doctor About Sleep Bruxism?

Try home remedies first, if it still does not work, Visit the doctor for any discomfort related the doctor will ask you to use a night guard and may prescribe you some oral medicine to treat any kind of underlying medical condition of tooth damage.

Some doctors will suggest taking muscle relaxants like botox injections as a form of pain reliever in severe cases for patients who do not respond to the treatment properly. Amino acid tryptophan is given to promote the natural growth of jaw muscles that have been damaged due to teeth-grinding habits.

After analysis, doctors can follow conservative dentistry if they found that a certain amount of teeth need to be removed to avoid sleep bruxism. Which will be followed by amalgam fillings in the damaged portion. Amalgam fillings contain alloys of silver, tin, copper, and other heavy metals.

6. Tips for Bed Partners Of People Who Grind Their Teeth

Notice their habit if it is regularly happening or is being caused by some stress condition if it is happening regularly then visit the doctor along with them.