How to Stop Grinding Your Teeth

Bruxism refers to excessive, involuntary, and subconscious or unconscious teeth grinding and/or clenching. It happens most often during sleep, but some people grind their teeth while awake.

Bruxism is a common condition, with roughly half of all people grinding their teeth at least occasionally. If you’re one of them, you can try several techniques to stop grinding your teeth.

10 Ways to Stop Grinding Your Teeth

Several remedies can help prevent bruxism. One method may work better for you than others, depending on the underlying cause.

It can take some experimentation to find what works, and you should talk to your doctor first. Here are some tips on how to stop grinding your teeth or protect your teeth from the negative effects of grinding:

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1. Use Nightguards or Mouthguards

A night guard or mouth guard won’t stop you from clenching your teeth, but it can protect your mouth when you do it. It helps cushion the force generated by your teeth during grinding or clenching.

You may experience less pain, tension, and clicking in your jaw when you use a night guard. You can buy over-the-counter (OTC) guards, order a custom night guard or mouth guard online, or ask your dentist to create one.

2. Seek Restorative or Corrective Dental Treatments

Certain dental procedures can help you stop grinding your teeth, depending on the cause. Treatments your dentist may suggest include:

• Fixing crooked or misaligned teeth
• Reshaping the chewing surfaces of the teeth (coronoplasty)
• Dental crowns or implants

3. Consider Psychotherapy

If your bruxism stems from stress or emotional issues, a treatment focused on mental health can help. Psychotherapy, particularly cognitive behavioral therapy (CBT), helps manage depression and emotional issues like stress and anxiety.

Psychotherapy may also help people become more aware of when they’re grinding their teeth or clenching their jaws.

4. Inquire About Botox Injections

Botox toxins block muscle contractions, which might decrease bruxism if injected into the jaw muscles.

Studies disagree on the effectiveness of botox for bruxism, pointing to the need for more research. Talk to your doctor to see if Botox injections may help you.

5. Consider Biofeedback Services

Biofeedback helps you notice when you’re grinding your teeth or clenching your jaw. A biofeedback therapist will monitor the session and guide you on how to relax your jaw muscles consciously.

Keep in mind that research on biofeedback remains in the early stages. It’s important to discuss this option with your doctor.

6. Practice Relaxation and Stress Reduction

If muscle tension and stress are behind your bruxism, practicing relaxation and stress management techniques may help. Popular methods include:

• Meditation and mindfulness
• Guided visualization
• Yoga
• Tai Chi
• Other forms of exercise to reduce stress

7. Seek Physical or Behavioral Therapy

Some physical therapists teach jaw muscle and facial exercises to reduce bruxism and its symptoms.

Behavioral therapy can help you learn how to rest your teeth, tongue, and lips properly to reduce jaw discomfort.

8. Take Medications

In severe cases where other treatments aren’t effective, your doctor may temporarily prescribe medications to treat bruxism.

Your doctor may prescribe anti-anxiety agents or anti-depressants, tranquilizers or sedatives, and muscle relaxants. If your bruxism is a side effect of a medication, your doctor may change your prescription.

9. Treat Underlying Conditions

Treating those conditions may help you stop grinding your teeth. Certain underlying conditions can contribute to bruxism.

Treating those conditions may help you stop grinding your teeth. Such conditions include Parkinson’s disease, epilepsy, and sleep apnea.

10. Implement Lifestyle Changes

You can make several lifestyle changes to reduce or prevent bruxism, such as:

• Quitting smoking
• Limiting caffeine and alcohol intake
• Avoiding chewing gum, ice, and non-food items like pens
• Eating fewer crunchy foods
• Avoiding sleeping on your stomach

What Causes Teeth Grinding?

Researchers don’t fully understand why people grind their teeth. However, they’ve identified several risk factors that increase your likelihood of developing bruxism.

These risk factors include, but are not limited to:

• Stress or anxiety
• Anger or frustration
• Chronic pain
• Sleep disorders, such as sleep apnea

How Can You Tell If You’re Grinding Your Teeth?

Many people don’t realize they’ve been grinding their teeth or clenching their jaws, especially while sleeping. However, you may be grinding your teeth if you’re experiencing jaw pain or tension, headaches or earaches, and difficulties or pain while eating.

Bruxism can also have a significant impact on your teeth. So you may notice damaged or sensitive teeth. You may also feel toothaches, loose teeth, and flat surfaces on your teeth.

Other common signs that you’re grinding your teeth are:

• Clicking or popping in the jaw
• Jaw locking or dislocation
• Sleep disruptions
• Tongue indentation
• Damage to the inside of your cheeks

When to See a Dentist for Bruxism

If you grind your teeth occasionally, you may be able to resolve the issue at home. However, you may need medical advice if it becomes chronic or severe.

Talk to your dentist if you have jaw and neck pain, unexplained headaches, and any of the other symptoms listed above. Parents should talk to a dentist if they notice their child is grinding their teeth or clenching their jaw regularly.

Complications of Long-Term Teeth Grinding

Chronic, severe teeth grinding can have negative effects on your oral and overall health. Oral health complications and other adverse health effects associated with long-term bruxism include:

• Tooth damage and worn-down enamel
• Tooth pain and hypersensitivity
• TMJ disorders
• Loose teeth or tooth loss
• Gum recession
• Enlargement of the jaw muscles
• Damage to the jaw and facial muscles
• Damage to crowns, fillings, and dental implants
• Changes in the way the face looks
• Chronic headaches, neck pain, or facial pain
• Reduced sleep quality

Bruxism can significantly affect your quality of life. Talk to your doctor about possible treatments if you have severe side effects from grinding or clenching.