Most people grind their teeth or clench their jaws from time to time. A person suffering from bruxism - from the Greek βρύκω or βρύχω (brùko), literally "grinding the teeth" - constantly clenches his mouth by grinding his teeth during the night. Severe cases cause jaw discomfort, headache, and damage to the teeth. There is no definitive cure; however, stress management, tension control therapy, and the use of a mouthguard or splint can improve the situation.
Steps
Method 1 of 6: Manage Stress at Home
Step 1. Do breathing exercises before bed
This is a simple way to calm down and reduce stressful emotions before bed. You can perform them by listening to low volume music to create a soothing atmosphere.
- Sit in a cozy place where there are no distractions.
- Inhale for 3 seconds using the diaphragm.
- Exhale for 2-3 seconds.
- Inhale again for 3 seconds and exhale for 2-3 seconds. Repeat this cycle 10 times.
- Close your eyes at the end of the 10 breaths. Just focus on your breathing and try to develop a steady rhythm. Stay seated for 5-10 minutes until you feel calm and relaxed.
Step 2. Consider meditating before bed
Bruxism is often caused by stress. For this reason, one way to cure it is to practice relaxation techniques before bed.
- Lie down in bed or on the floor. Place your hands at your sides and close your eyes. Breathe for 5 minutes while inhaling and exhaling slowly.
- Focus on your body while keeping your eyes closed. Start with the arms. Move your attention to the top, then to your elbows, and finally to your palms. Try to feel its heaviness.
- Focus on the legs. Think about how heavy and long they are, mentally walk them up to your toes. Be aware of the pressure of your heels on the floor.
- Work your way up to your shins and focus on your thighs. Now pay attention to the pelvis and abdomen without ever stopping breathing.
- From the stomach up towards the face. Focus on the chin, mouth, cheeks, ears and forehead.
- At the end of the exercise you will probably fall into a deep sleep.
Step 3. Don't drink caffeine and alcohol before bed
Do not consume caffeinated coffee or tea after dinner; instead choose an herbal tea or hot water with lemon. You do not have to excite the body before going to bed, otherwise you will sleep badly and may grind your teeth.
It is worth avoiding alcohol and smoking during the evening, as they are both stimulants that prevent restful sleep and trigger bruxism
Step 4. Talk to the partner you sleep with before going to bed
If you sleep with someone, ask them to point out every "click" or squeak you make during the night. This is very useful information to communicate to your doctor or dentist and will help you find a treatment for the problem.
Talking to your partner also helps you relax and reduce stress. You will likely be able to sleep better if you take a few minutes to converse before bedtime
Method 2 of 6: Follow Professional Stress Therapy
Step 1. Consider cognitive-behavioral therapy
The main causes of bruxism are anxiety and stress. Cognitive-behavioral therapy is a psychological treatment that teaches how to manage emotional pressure by changing the approach and reactions.
An experienced therapist will encourage you to talk about your view of the world and other people. He will also ask you to describe how your actions affect your thoughts and emotions
Step 2. Try hypnosis
Some patients suffering from bruxism find some relief with this therapy. In fact, one study re-evaluated the effects of hypnosis in the long run and found that the benefits continue even after 36 months of treatment.
There are hypnotic recordings that you can buy online that help you deal with the problem of bruxism
Step 3. Learn about biofeedback
It is a therapy that uses certain monitoring procedures and instruments to teach you to control the muscular activity of the jaw. The tools include mechanical sensors inserted into a mouthguard. The concept behind this therapeutic approach is to make you aware of how exactly you grind your teeth, in order to help you control your jaw muscles and get rid of the problem.
Your doctor can give you more details on how to apply this therapy to your mouth problem
Method 3 of 6: Performing Relaxation Exercises for the Jaw
Step 1. Massage the jaw muscles
Focus on relieving tension from the masseter, the main chewing muscle that covers the sides of the jaw, just below the cheeks.
- To massage it, place your hands on the depressions that are located just below the cheekbones. The fingers should be about 2-3 cm from the ears.
- Press these points firmly and massage them. This is a sturdy area of the face, so don't be afraid to apply some upward and inward pressure.
Step 2. Move your tongue and relax your jaw
Do this by placing the tip of your tongue between your teeth. That way you can't clench your arches or grind your teeth.
Step 3. Do the "fake drunk" exercise at least once a day
Basically, you have to talk mumbling as if you were drunk or sleepy.
Start by saying the sentence: "I'm so relaxed I can barely speak." Then try repeating it while mumbling each word. Afterward, just move your mouth to say "I can speak" mumbling even more
Step 4. Do the "surprised expression" exercise at least once a day
This practice allows you to relax your jaw by staying with your mouth wide open for long periods.
- Open your mouth just enough to insert two fingers between the dental arches.
- Try to hold her in this position for about an hour.
- If you notice that you are closing your mouth or the arches are approaching, open it again slowly.
Method 4 of 6: Using Mouthguards and Bites
Step 1. Ask your dentist to make you a custom-made mouthguard
This device helps reduce pressure on the jaw by creating a physical barrier between the upper and lower jaw teeth. It is also able to protect the teeth from further damage caused by friction.
- Mouthguards are typically made of pliable plastic or rubber. Your dentist can make one tailored to your conformation. Keep in mind that they are expensive devices.
- Alternatively, you can go to the pharmacy and try a cheap version. However, remember that generic mouthguards, not custom built, do not fit perfectly on the dental arches of all people.
- Your partner will thank you if you wear a mouthguard at night, as this accessory can reduce the screeching you make while you sleep.
Step 2. Ask the dentist for more details about the bite
It is a similar device to the mouthguard, but is made of a harder resin. The dentist can make one that fits perfectly in the upper or lower arch.
- This solution is no more effective than the mouthguard, but it is more durable.
- The splint reduces the noise emitted by the friction between the teeth and protects them from premature wear. However it is more expensive than the mouthguard.
Step 3. Remember that mouthguards and bites do not cure bruxism
These elements can reduce the activity of the chewing muscles during the night, but they are only a way to control the situation, not to fix it.
To treat bruxism, you need a combination of all of these methods, such as stress therapy, medications, mouthguards, or bites
Method 5 of 6: Take the Medicines
Step 1. Ask your doctor to prescribe muscle relaxants
They are prescription drugs that can loosen the contracture of the chewing muscles before going to bed.
This is not an effective cure for bruxism in the long term and will likely only help you sleep better without stopping you from grinding your teeth
Step 2. Discuss with your doctor about taking anxiolytics
Some medicines of these types, such as buspirone and clonazepam, are able to stop your problem. However, they tend to lose effect over the months.
Some patients may develop bruxism as a side effect of some anxiolytic medication. If this happens, ask your doctor to switch to another product. Never stop therapy without first discussing it with your doctor
Step 3. Ask for more details about non-steroidal anti-inflammatory drugs (NSAIDs)
They can control pain or inflammation that occurs around the jaw and that is associated with muscle contraction. However, these drugs do not cure or prevent bruxism.
Method 6 of 6: Preventing Bruxism
Step 1. Schedule monthly checkups with your dentist
In this way, the doctor can promptly identify any serious dental problem before it gets worse, including bruxism.
- Grinding your teeth can cause them to fracture. If left untreated, the injuries result in nerve death in the tooth and possibly abscesses. To cure these complications, root canal therapies, invasive and expensive procedures are required, which can be avoided with prompt treatment.
- Oral problems, such as broken or missing teeth, are typically treated with reconstructive surgery. During these interventions it is sometimes possible to remodel the chewing surfaces and stop bruxism.
Step 2. Do not nibble on pens, pencils and erasers
Chewing on inedible objects, such as pens and pencils, causes tension in the jaw and dental abrasion.
By chewing gum, you get used to the muscles being contracted and consequently grinding your teeth or worsening bruxism
Step 3. Do not consume foods or foods that contain caffeine
This means staying away from sodas, chocolate, coffee, and energy drinks. All of these substances not only alter the sleep-wake cycle, but increase stress levels, worsening bruxism or the involuntary habit of grinding teeth.
