Teeth grinding is a medical condition known as bruxism and most commonly affects people in their sleep. Over time, this disorder can damage teeth or cause health complications. Don't worry - you can relieve the pain with some home remedies and with the help of your dentist. If you want to know how to stop grinding your teeth at night, follow these steps.
Steps
Method 1 of 3: Confirm the Diagnosis of Bruxism
Step 1. Try to understand what bruxism is
It is a condition that causes sufferers to grind and clench their teeth unconsciously. Sleep bruxism is the name of the condition when it occurs at night. It is often related to stress during the day. Some people grind their teeth for days, but most cases of bruxism occur at night. Because of this, it can often be difficult to diagnose bruxism on your own.
Step 2. Check for symptoms as soon as you wake up
If you grind your teeth at night, you should check for symptoms in the morning. It can be hard to tell if you grind your teeth on your own, but here are some signs that you have bruxism:
- A sharp and constant headache
- Pain in the jaw
- Audible sound of teeth grinding when you fall asleep
- Teeth sensitive to heat, cold or toothbrush
- Inflammation of the gums (gingivitis)
- Wounds on the inside of the cheeks (due to bites)
Step 3. Ask a loved one
If you sleep in the same bed with someone, just ask if they've ever heard you grind your teeth while you sleep. Ask him to wake up earlier or fall asleep later and watch out for signs of bruxism. Ask him to do this even if he wakes up during the night.
If you sleep alone and want to be sure of the diagnosis, you can record yourself and listen to the audio later, looking for teeth grinding sounds
Step 4. Ask your dentist
If you suspect that you have bruxism, consult your dentist. An examination of your mouth and jaw will help diagnose your condition if you find bad teeth or a weak jaw. Once the diagnosis is confirmed, you can try some home remedies and professional treatments that can help you. Your dentist will also check that you are not suffering from other ailments that cause pain similar to bruxism, such as:
- Dental ailments
- Ear disorders or infections
- Temporomandibular Disorders
- Side effects due to drugs
Method 2 of 3: Home Remedies
Step 1. Reduce Stress
It is one of the most common causes of bruxism, and you should try to reduce it for this. You can do this with therapy sessions, with physical activity or with meditation. Here are some ways to combat stress:
- Eliminate all major sources of stress from your life. If you're stressed out due to an unbearable roommate or a terrible relationship, it's time to step away from these sources of negativity and move on.
- Go to bed and wake up at the same time every day. This way you will have more energy to face the day.
- Have fun with friends. Find time to laugh, be silly, or do nothing with friends. You will relax.
- Eat well. Eating three healthy, well-balanced meals each day will make you feel more balanced and less irritable.
Step 2. Eliminate caffeine from your diet
Stop drinking sodas, coffee and energy drinks and try not to eat too much chocolate. Caffeine is a stimulant that will make it harder for you to relax your mind and jaw muscles, especially at night.
Step 3. Avoid alcohol
It is a depressant that will prevent you from sleeping healthily. Bruxism has a tendency to get worse after alcohol consumption. While drinking can help you sleep, your sleep will be less restful and shallower and you will grind your teeth more.
Step 4. Stop chewing inedible items
Break the stress-related habits that have to do with your mouth. For example, if you have a tendency to chew pencils or pens when you are stressed, you should stop doing it. If you are having a hard time overcoming this habit, you can start chewing gum or eating mint when you feel the need to chew something, and slowly stop using these substitutes as well.
Step 5. Practice not squeezing your jaw during the day
If you notice that your jaw is tight or that you have clenched teeth, try to relax the muscles by putting your tongue between your teeth.
Step 6. Add calcium and magnesium supplements to your diet
They are two minerals necessary for the functioning of the muscles and the health of the nervous system. If you don't get enough, you may have problems with muscle twitching and tension.
This home remedy can take up to 5 weeks to work
Step 7. Relax before bed
It is important to reduce stress before bed so that you are more relaxed at night and less likely to grind your teeth. Here are some ways to relax and make your sleep more restful:
- Massage the muscles in your neck, shoulders and face before going to sleep. Use your fingers and palms to massage the sides of your head, forehead, and jaw with soothing circular motions.
- Dip a towel in hot water and hold it against your cheek in front of your earlobe. Your muscles will relax and you will calm your mind.
- Turn on some calming music or white noise to help calm your mind as you fall asleep
- Read in bed for at least half an hour before falling asleep. This way you will be ready to sleep.
- Turn off the television, computer, and bright lights at least an hour before bed. Minimize sensory stimuli when you are about to fall asleep.
Method 3 of 3: Professional and Medical Remedies
Step 1. Consult a dentist and ask for his help
If you continue to grind your teeth, you should consult your dentist, because chronic bruxism leads to fracture, weakening and loss of the teeth. You may need bridges, capsules, root canals, implants, partial dentures, or complete teeth if you grind your teeth too often. Here are some of the treatments your dentist will recommend according to the severity of your symptoms:
- Muscle relaxants. Bruxism is very rarely treated with medication, but relaxing muscles and botox may be prescribed in some cases to relax the jaw and prevent grinding of the teeth.
- Capsules or protection on the teeth. If bruxism has resulted in damage to your teeth, your bite may be out of alignment. In this case, your dentist can use capsules to reshape the surface of the teeth and correct your bite.
Step 2. Get a brace made by your dentist
Your dentist will usually advise you to wear braces at night to protect your teeth from the wear and damage caused by bruxism. Here is some information about these medical devices:
- You can buy custom-made braces from your dentist or buy them at the pharmacy. These are soft devices that can move around during the night. A custom brace is much more expensive than one bought at the pharmacy, but it will be more suitable for your teeth and will be less annoying to wear.
- The mouthguards are made of hard acrylic and are custom built for your upper or lower dental arch. They too must be worn at night to prevent damage.
Step 3. Have the appearance of your teeth corrected cosmetically (optional)
If bruxism has changed the appearance of your teeth, and you would like to restore it to the original, you can consult a cosmetic dentist to discuss your options. If your teeth have been shortened or damaged by your ailment, a professional can rebuild and reshape them using capsules or liners. These treatments will make the teeth even again.
Advice
- If your muscles hurt, you can apply ice to your jaw to relieve the pain.
- When your mouth is closed, don't let your teeth touch. They should only touch each other when you chew and swallow.
- If your mouth hurts, you can take a pain reliever, such as ibuprofen, to get temporary relief.
Warnings
- Severe bruxism can lead to fracture, weakening or loss of teeth. It can also cause jaw discomfort, so if you find that you grind your teeth frequently, you should see a dentist right away.
- Some people develop bruxism after they start taking antidepressant medications. If this is your case, consult your doctor to see if you can replace the drug or take one that counteracts bruxism.
