Why Does this happen?
This could be a result of bruxism, also known as teeth grinding. Whether it occurs during sleep or while you’re focused on tasks during the day, this rhythmic clenching and grinding can affect people of all ages. Even during moments of concentration or relaxation, your jaw might be under stress. It’s essential to ensure your jaw remains relaxed whether you’re lifting weights, going for a drive, or engrossed in a good book.
Bruxism is often triggered by stress, tension, or anxiety. Many people are unaware of their teeth grinding since it predominantly happens during sleep. You might only realize it when a partner mentions the grinding sound at night or your dentist notices signs of wear on your teeth. If left unchecked and becoming habitual, teeth grinding can lead to various issues such as tooth damage, headaches, neck pain, and jaw dysfunction.
To manage teeth grinding and clenching, consider the following tips
Stress management: relieving stress is one of the key factors in reducing grinding and clenching. Stress reduction techniques such as listening to music, taking a warm bath, exercise and mindfulness techniques are a great place to start. Some of our favourite Apps to guide you in these Mindfullness techniques that we love to recommend are; Smiling Mind, Insight Timer and Calm. You may also want to chat to your GP about your mental health, and how you are managing your stress and anxiety.
Become more conscious of your clenching: Be mindful of your oral habits during the day. If your top and bottom teeth are touching at rest, you’ve caught yourself clenching. Consciously relax your jaw. You can try placing your tongue behind the top front teeth to discourage clenching.
Develop a good sleep routine: allow yourself some time in the evenings to relax and wind down from the day. Reduce caffeine and alcohol intake, switch off from screen time (no scrolling social media in bed!), have a warm bath or shower, drink a herbal cuppa, listen to a sleep meditation, or practice some breathing techniques – find what works best for you to increase your chances of having a calming night’s rest.
Avoid chewing gum & chewy foods: Chewing gum and sticky foods can encourage jaw clenching. Opt for softer foods and limit gum chewing. Give your jaw a break and ease any soreness.
Chat to your dentist: it’s important to check in with your dentist to determine if there is any damage to your teeth, which can worsen over time. Your dentist may fit you with a custom night guard or splint to protect your teeth while you sleep. Though this won’t stop you from grinding or clenching completely, it can prevent further damage from occurring.
Warm compress and jaw self massage: when the muscles around your jaw are working overtime they can become sore and tight. Applying a warm, damp cloth to your jaw before bedtime can help relax the muscles and reduce clenching.
Osteopathic treatment: Physical treatment techniques are effective methods for treating bruxism. If you think you may be suffering from symptoms related to grinding and clenching your teeth, get in touch to make a booking and see how we can help.
Remember, everyone’s situation is unique, so it might take some trial and error to find the strategies that work best for you. It’s important to address teeth clenching not only to prevent dental issues but also to promote overall well-being.