We all sometimes grit our teeth to get through something difficult, but what happens when this becomes part of our everyday lives? Gritting your teeth may be one way to push through life’s challenges, but there are consequences to doing it all the time as it can lead to the same behaviors at night. If you find yourself (and your jaw!) constantly clenched, here’s how to stop grinding your teeth at night.
Why do people grind their teeth at night?
Bruxism is a dental condition characterized by clenching of the jaw and grinding the teeth. Just over 30% of the population in the U.S. suffers from one of three forms of bruxism.
Awake bruxism is most common in women. Over the course of the day, people with this type of bruxism will find themselves clenching their jaws. Symptoms worsen as the day progresses.
Sleep bruxism is characterized by teeth grinding at night that results in a sore jaw in the morning. Symptoms may get better during the day, only to return the next morning after another night of grinding away.
The third type is reserved for the few who find themselves clenching their jaw and grinding their teeth at all hours of the day and night.
Three common causes of bruxism in adults include:
- Medications
- Stress and anxiety
- Sleep apnea
Let’s look at each in more detail.
Medications
Some medications that are designed to help people with depression actually have bruxism as a potential side effect.
Many anti-depressants, including, selective serotonin reuptake inhibitors (SSRIs) like Prozac (fluoxetine), Zoloft (sertraline), and Paxil (paroxetine), are linked to an increase in bruxism. Antipsychotics are also linked to an increased chance of bruxism.
Stress and anxiety
For women, stress during the day may be the cause of their teeth grinding.
Men and women have an equal incidence of teeth grinding at night, and they also share another common characteristic: they may be more hostile and less resilient to stress than non-bruxers.
Sleep apnea
A lesser known cause of bruxism is sleep apnea. Sleep bruxism occurs most often during lighter sleep.
As sleep apnea causes frequent bouts of light sleep, bruxism may be more prevalent in people with sleep apnea.
How do you know if you grind your teeth at night?
The first person to note your teeth grinding at night might be your sleeping partner. In some cases, the teeth grinding is so loud and prolonged that it wakes your partner up.
Your dentist may also note signs of bruxism in your regular exams. A common symptom of teeth grinding at night is excessive wear on the teeth, especially those affected by bruxism.
Other symptoms of bruxism include:
- Fractured or broken teeth
- Increased tooth decay (as a side effect of damage to teeth)
- Increased tooth sensitivity to hot and cold caused by worn enamel and exposed dental pulp
- Grinding or chattering noise at night
- Pain in the ligaments of the jaw
- Difficulty opening the mouth upon awakening
- Temporomandibular joint problems (e.g., clicking, popping, pain)
- Headaches
- Loose teeth
Many of these symptoms emerge over time, but some (e.g., jaw pain and headache) may be present every morning when you wake up.
How to stop grinding teeth at night: 11 ways
Knowing how to stop grinding teeth at night begins with acknowledging that it’s happening. Once you realize the reason for your aching jaw, here are 11 ways to stop grinding teeth at night.
1. Exercise
Exercise is the simplest, cheapest treatment of teeth grinding at night. It helps manage stress during the day and can lead to a better night of sleep.
If you are managing another health condition, talk to your doctor before starting any new exercise program. Once you get the all-clear, make exercise a regular part of your day.
2. Meditative movement
Yoga and t’ai chi have proven stress-relieving benefits. Additionally, these gentle practices are available for everyone at all levels of fitness.
Even if you have never exercised before or are fighting another challenging medical condition, both practices can be adapted to meet you where you are.
3. Practice good sleep hygiene
Good sleep (and less teeth grinding at night) starts with excellent sleep hygiene.
Keep your bedroom cool, dark, and quiet. Reserve the bed for sleeping and intimacy only. Put all screens away at least one hour before bedtime. This is a good time to journal or read.
4. Meditation
Are you sensing a trend? Since stress and anxiety are major causes of bruxism, learning how to deal with them can go a long way towards treating teeth grinding at night.
Mindfulness meditation is a simple, side-effect-free way to break your way through daily challenges.
5. Essential oils
Relaxing essential oils such as lavender, bergamot, and lemongrass can be diffused in your room for a restful night’s sleep.
If you experience awake bruxism, carrying essential oils in a roller applicator can be a quick stress reliever, too.
6. Hypnosis
Several small-scale studies have shown hypnosis to be effective in not only treating bruxism but eliminating it completely.
7. Manage medications
If medications are causing your teeth grinding at night, talk to your doctor about alternatives.
While it is not safe to just stop taking most medications for stress and anxiety, it may be possible to lower the dose or find other alternatives that work just as well. Your doctor is there to help with issues like this. Be honest about the symptoms you’re experiencing so they can do so.
8. Over-the-counter medication
For minor flare-ups of inflammation and pain, ibuprofen and other non-steroidal anti-inflammatory medications can help.
9. Dental appliances
A custom-made dental appliance won’t prevent jaw clenching or teeth grinding at night, but it can prevent further wear on the teeth themselves.
10. Mandibular advancement devices
Mandibular advancement devices go one step further by actually repositioning your jaw so that the lower jaw is moved forward slightly. These can be helpful when sleep apnea is present.
11. Botox
A series of small Botox injections into the larger muscles of the jaw can help relax them and relieve pain that occurs as a result. Studies of this treatment are preliminary but promising.
If you are waking up with a sore jaw, we can help you figure out how to stop grinding teeth at night. Give AZ Dentist a call to find out more about your treatment options.
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