Bruxism (clenching, clenching, or grinding of the teeth) can cause headaches, damage to the teeth, and other problems. This activity can take place during the day or night and correcting it requires a conscious re-education of the jaw and the reduction of the causes of stress that underlie the problem. Home remedies work in most cases, while professional treatments may be needed in others.
Steps
Part 1 of 3: Correcting the Habit
Step 1. Make a warm compress
Wet a clean cloth in hot water, wring it out, and apply it to the tight or sore area of the jaw for at least 10 minutes.
- Do this as soon as you feel tension or pain in your jaw. You can also repeat it just before an expected high stress point to avoid tension.
- The heat should relax and loosen the jaw muscles, thus reducing the chance of it contracting and starting to tighten again.
Step 2. Massage the jaw muscles using your fingers
Apply gentle but firm pressure to the tense area, then work along the entire jaw and around the mouth with small, circular movements.
- It is best to practice this exercise before you have a chance to grit your teeth, but you can also repeat it after you notice tension or pain.
- Massaging the affected area allows you to relieve tension in the muscles: when they are relaxed and loose, the tendency to clench the teeth will be less.
Step 3. Practice positioning your jaw correctly
If yours has become a chronic problem, most likely, on an unconscious level, you have become accustomed to closing your jaw incorrectly. Training in the correct position of the jaw from time to time during the day can re-educate the brain and muscles.
- When you close your lips, there should be a small gap between your upper and lower teeth.
- Place the tip of the tongue between the incisors and hold it there for at least five minutes. During this time the jaw muscles should relax and return to a more natural position.
- If this simple correction isn't pleasant or helpful, you may need to ask your dentist to show you the best position for your jaw. Memorize the sensation given by the position of the mouth and take pictures of what it looks like on the outside for later reference when you train to hold the same position in front of the mirror.
Step 4. Take the right nutritional supplements
In particular, you should increase your intake of calcium, magnesium and vitamin C. Getting adequate amounts of these nutrients can help regulate muscle activity, including that of the jaw.
- You can increase your intake through a proper diet or by taking additional supplements daily.
- If you opt for additional supplements, know that you need to take one part of magnesium for two parts of calcium (e.g. 600 mg of calcium and 300 mg of magnesium). The amount of vitamin C is calculated separately: an adequate dose is 90 mg per day.
- Continue taking the supplements for at least two months before determining whether they have been effective or not.
Part 2 of 3: Managing Stress
Step 1. Identify the causes of stress
Stress can lead to daytime and nighttime bruxism - unavoidable as it is, you can find some ways to manage its causes once you have identified it.
- Consider keeping a journal to help you find the causes of your stress. Take note of any event that causes you even minimal anxiety and pay particular attention to the causes of stress that occur immediately before or during episodes of bruxism.
- Eliminate any possible stressors. Compensate for causes that cannot be eliminated with some attitudes that can relax the mind. For example, you can listen to relaxing music, take a hot bath, meditate or calm your mind with aromatherapy.
Step 2. Adjust your sleep cycle
Following a regular sleep pattern should improve sleep quality and thus reduce nighttime bruxism. A good eight-hour sleep a night can also reduce overall stress, thus making it easier to stop gritting your teeth even during the day.
- Go to sleep and wake up at the same time every day, regardless of your schedule, trying to schedule eight continuous hours of sleep.
- In addition to increasing your sleep hours, you should also try to improve the quality of your sleep. Try to completely relax your body and mind before going to bed. Avoid caffeine and alcohol as they can alter your sleep pattern. Sleep at a comfortable, slightly cool temperature, and turn off any lights and sources of abnormal noise.
Step 3. Exercise
Exercising regularly can reduce stress and balance your mood and immune system. As a result you should get a drop in tension which causes bruxism and your jaw muscles should become stronger and more elastic.
To obtain these benefits, you do not need to practice particularly strenuous exercises. Try walking at a slow or moderate pace for 30 minutes a day, three to five times a week, and keep this exercise as an integral part of your routine for at least two months, if not forever
Part 3 of 3: Seeking Medical Advice
Step 1. Make an appointment with your dentist and general practitioner
Bruxism is often a multifaceted problem that includes physical and mental factors. An experienced dentist should be able to deal with the oral components of the problem, but you need to consult with your primary care physician to establish a treatment plan for the other factors.
Step 2. Buy a bite
Both the mouthguard and the bite keep the teeth separate and protect them from any damage caused by bruxism. Although more expensive, the bite is better than mouthguards available without a prescription.
- Mouthguards are generally made of hard plastic, so you will continue to feel the pain of gritting your teeth and this may make the underlying tension worse.
- The bite is made of soft acrylic resin and tailored to your mouth. It will not prevent the jaw from tightening, but it should lessen the associated pain and possibly prevent worsening of muscle tension.
- Remember that both the mouthguard and the bite are normally reserved for an overnight treatment. However, they can be worn during the day in extreme cases of severe daytime bruxism.
Step 3. Correct the alignment of the teeth
Damaged or misaligned teeth can contribute to a bruxism problem. Consult your dentist to determine the best treatment to solve your problem.
- Braces can help correct severely misaligned teeth. In some cases, however, the dentist may recommend the placement of a few capsules that can solve the problem.
- If you have a damaged tooth, a reconstruction can help restore proper dental alignment.
Step 4. Contact a professional therapist
There are several types of therapies that can help correct bruxism, including biofeedback and cognitive-behavioral therapy.
- Biofeedback (or biological feedback) is a type of physical therapy. During the session, the doctor will examine how you hold and control the jaw through specialized monitoring equipment. The same can be used to help you train and regulate muscle activity in the jaw.
- Cognitive-behavioral therapy deals with the psychological component underlying bruxism. By talking to a qualified psychologist or counselor, you can change the way you cope with stress and thus decrease anxiety.
Step 5. Try acupuncture
Consult a professional acupuncturist to consider regular treatments that can reduce pain and tension in the jaw. Although there is little scientific evidence for the effectiveness of acupuncture, it is a very common practice of alternative medicine.
Likewise, you can learn some acupressure treatments. To control pain, acupuncture uses needles placed at certain points on the body, while acupressure applies firm, firm pressure to the points
Step 6. Learn about muscle relaxants
Muscle relaxants can help stretch the jaw muscles, thus avoiding bruxism. You can ask your doctor about oral muscle relaxants and those in solution for injections.
- Oral muscle relaxants must be prescribed by a doctor and should not be taken for a prolonged time as they can be addictive. This type of medication reduces the immune response and can make you drowsy, so it is best to take them before going to sleep.
- OnabotulinumtoxinA (or Botox) is injected directly into the affected area and only allows relaxation of the area around the jaw muscles. This type of treatment has a prolonged effect over time, but is usually prescribed as a last resort.
Step 7. Review your medications
If you are taking long-term prescription medications, and bruxism was not present prior to starting treatment, ask your doctor if this could be a contraindication for the drug.
- If medication is the cause of the disorder, your doctor may prescribe an alternative to eliminate the problem.
- There are several drugs that can cause bruxism: among the most common are antipsychotics and antidepressants, including selective serotonin reuptake inhibitors (SSRIs).
- Remember that alcohol, smoking and soft drugs can also cause bruxism: their consumption should therefore be eliminated.
