When you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. Learn more.
/ Sleep-Related Movement Disorders / Bruxism: Teeth Grinding at Night / How to Stop Grinding Teeth: Effective Prevention Strategies
Eric Suni Staff Writer
Eric Suni
Staff Writer
Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
Want to read more about all our experts in the field?
Kimberly Truong Sleep Medicine Physician
Kimberly Truong
Sleep Medicine Physician
Dr. Truong is a Stanford-trained sleep physician with board certifications in sleep and internal medicine. She is the founder of Earlybird Health.
Want to read more about all our experts in the field?
Fact-Checked
Sleep Foundation
Fact-Checking: Our Process
The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
The Sleep Foundation fact-checking guidelines are as follows:
- We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
- All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
- Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
- A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
- Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
- Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.
Up-to-Date
Table of Contents
Table of Contents
- Treatments for Sleep Bruxism
- Tips for Bed Partners of People Who Grind Their Teeth
- When Should You See a Doctor About Sleep Bruxism?
Key Takeaways
- Treatment for teeth grinding involves managing discomfort and avoiding triggers.
- Mouth exercises and massages can help reduce pain and relieve muscle tension caused by teeth grinding.
- Mouthguards, stress reduction, and medication may reduce or eliminate sleep disruptions and tooth damage.
- If you grind your teeth or clench your jaw at night, talk with your doctor or dentist.
Bruxism is clenching and grinding of the teeth that happens involuntarily. In sleep bruxism, this forceful grinding happens while a person is asleep. Sleep bruxism is most common in children, adolescents, and young adults but can affect people of any age.
During sleep, people generally aren’t aware of their teeth grinding and can apply substantial pressure — up to 250 pounds of force Trusted Source MSD ManualsFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.View Source — that can wear down the teeth, cause jaw and neck pain, induce headaches, and lead to long-term problems Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source with the temporomandibular joint (TMJ).
While there is no cure to completely stop teeth grinding, treatment can reduce its frequency Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , decrease its impact, and relieve symptoms. In addition, home care tips can make it easier to cope with sleep bruxism.
Treatments for Sleep Bruxism
Not everyone with sleep bruxism needs treatment, but when there are frequent symptoms of morning headaches and jaw pain, unrefreshing sleep, or risk for long-term damage to teeth, a number of treatment options may be considered.
Treatment for sleep bruxism can involve multiple components to both manage pain and other symptoms and also reduce the severity of teeth grinding and its potential consequences.
While there are steps you can take at home to help with teeth grinding, it’s important to talk with your dentist or doctor who can recommend the optimal treatment in your specific situation.
Home Care Tips for Coping With Sleep Bruxism
Several home care tips can help prevent and address irritation Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source of the teeth, jaw, and neck from sleep bruxism:
- Avoid hard foods like nuts, popcorn, and many hard candies
- Be cautious with peanut butter and other sticky foods that are difficult to chew
- Don’t chew gum
- Adjust your sleeping position or pillow for additional head and neck support
- Use a hot compress or an ice pack to soothe pain
![How to Stop Grinding Teeth: Effective Prevention Strategies (32) How to Stop Grinding Teeth: Effective Prevention Strategies (32)](https://i0.wp.com/www.sleepfoundation.org/wp-content/uploads/2023/02/SF-23-033_BruxismTips_Graphic-1024x717.png)
Mouth Exercises To Cope With Sleep Bruxism
Several mouth exercises can help reduce pain and improve range of motion in the jaw Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . A few minutes of these exercises several times per day may help relax and stretch the muscles involved in tooth grinding and clenching.
One exercise that has been shown to relax the muscles involved in teeth grinding follows these steps:
- Close your lips gently while preventing your top and bottom teeth from touching
- Press your tongue against the roof of your mouth without it touching your teeth
- Hold this position for as long as you can
Another exercise is designed to help with movement of the jaw:
- Put your hands on your TMJ joints (where the lower jaw connects)
- Slowly open your mouth
- Hold your mouth open for 5-10 seconds
- Slowly close your mouth
- Perform 3 times per day, exercising for 10 minutes each time
To develop a specific exercise routine, talk with your doctor or dentist. A referral to a physical therapist can provide an opportunity to work hands-on to create a regimen of mouth exercises. This can ensure that you do the exercises properly to avoid injury and get the maximum level of muscle relaxation.
Massage
Some patients benefit from head-and-neck massages to relieve muscle tension and pain points related to teeth grinding. A massage therapist or physical therapist may provide massage or demonstrate techniques that can be used at home to relax the jaw and nearby muscles.
Mouthguards
Mouthguards, sometimes called night guards or dental splints, are worn during sleep to combat teeth grinding. These mouthpieces hold the jaw in a certain position and/or provide a barrier to minimize tooth damage from grinding. Some mouthguards also place the jaw in a slightly open position, allowing the masseter muscles (chewing muscles) to relax all night. While they don’t cure sleep bruxism, mouthguards can decrease the impact of bruxism, reduce the wear-and-tear of teeth, reduce morning headaches, and improve sleep quality.
Another type of mouthpiece is a mandibular advancement device (MAD), which is best known for its use to reduce chronic snoring and mild obstructive sleep apnea. A MAD is held in place by the teeth and positions the lower jaw forward, helping to keep the airway open and in some cases limiting the extent of teeth grinding. This is typically used when bruxism is present with sleep apnea.
Some mouthguards and MADs are available over-the-counter and can be adjusted to fit your mouth, but many patients get custom mouthpieces that are molded by a dentist Trusted Source Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.View Source .
Stress Reduction
Stress is a common contributor to teeth grinding Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , so relaxation techniques are a natural approach to help. Employing relaxation methods can be a big part of sleep hygiene, and getting better sleep can empower a person to respond to stress in a healthier way.
Medications
In certain refractory and severe cases that persist despite conventional treatment, medications may be considered by a healthcare professional. Medications for bruxism may not be effective, and all have potential side effects. Several types of medications, including botox injections, may be considered when teeth grinding is severe. These medications work by trying to decrease activity in the facial muscles. Discuss the risks and benefits of bruxism treatment options with your healthcare provider prior to starting treatment.
Tips for Bed Partners of People Who Grind Their Teeth
Bed partners are often distracted by the noise of teeth grinding and have a hard time getting the sleep they need. Several steps may help avoid this disruption and sleep better:
- Encouraging their partner to see a doctor or a dentist for treatment
- Wearing ear plugs or headphones to block out the sounds of teeth grinding
- Use a fan or white noise machine to generate background sounds that make teeth grinding less noticeable
When Should You See a Doctor About Sleep Bruxism?
If you have pain in your mouth, jaw, or neck from grinding your teeth, you should talk with your doctor or dentist. Sleep bruxism can cause serious harm to your oral and sleep health, and a health professional can help prevent more serious problems down the road.
A doctor or dentist can also identify if your teeth grinding occurs alongside other conditions, such as obstructive sleep apnea (OSA) or gastroesophageal reflux disease (GERD), which may require further testing or treatment.
Written By
Eric Suni,Staff Writer
Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
Medically Reviewed by
Kimberly Truong,Sleep Medicine PhysicianPhD
Dr. Truong is a Stanford-trained sleep physician with board certifications in sleep and internal medicine. She is the founder of Earlybird Health.
References
7 Sources
Hennessy, B.J. (2020, June). Teeth grinding. Merck Manual Consumer Version., Retrieved August 18, 2020, from
https://www.merckmanuals.com/home/mouth-and-dental-disorders/symptoms-of-oral-and-dental-disorders/teeth-grindingA.D.A.M. Medical Encyclopedia. (2018, February 5). TMJ disorders., Retrieved August 18, 2020, from
https://medlineplus.gov/ency/article/001227.htmYap, A. U., & Chua, A. P. (2016). Sleep bruxism: Current knowledge and contemporary management. Journal of Conservative Dentistry : JCD, 19(5), 383–389.
https://pubmed.ncbi.nlm.nih.gov/27656052/A.D.A.M. Medical Encyclopedia. (2018, February 5). Bruxism., Retrieved August 18, 2020, from
https://medlineplus.gov/ency/article/001413.htmBae, Y., & Park, Y. (2013). The Effect of Relaxation Exercises for the Masticator Muscles on Temporomandibular Joint Dysfunction (TMD). Journal of physical therapy science, 25(5), 583–586.
https://pubmed.ncbi.nlm.nih.gov/24259807/Hennessy, B. J. (2020, May). Merck Manual Professional Version: Bruxism., Retrieved August 18, 2020, from
https://www.merckmanuals.com/en-ca/professional/dental-disorders/symptoms-of-dental-and-oral-disorders/bruxismWieckiewicz, M., Paradowska-Stolarz, A., & Wieckiewicz, W. (2014). Psychosocial aspects of bruxism: the most paramount factor influencing teeth grinding. BioMed research international, 2014, 469187.
https://pubmed.ncbi.nlm.nih.gov/25101282/
Learn more about Bruxism
Hypersomnia Tests and Diagnosis
ByJay Summer May 7, 2024
Hypersomnia: Symptoms, Causes, and Treatments
ByRob Newsom May 7, 2024
Sleep Disorders
ByDanielle Pacheco May 7, 2024
Diagnosing Narcolepsy
ByEric Suni May 3, 2024
Sleep-Related Movement Disorders
ByRob Newsom April 22, 2024
Night Eating Syndrome: Symptoms, Causes, and Treatments
ByDanielle Pacheco April 22, 2024
Sleep Paralysis: Symptoms, Causes, and Treatment
ByEric Suni April 18, 2024
Interrupted Sleep: Causes & Helpful Tips
ByEric Suni March 12, 2024
Treatment for Restless Legs Syndrome (RLS)
ByDanielle Pacheco January 16, 2024
Dyssomnia: Causes, Types, and Symptoms
ByJay Summer December 22, 2023
Narcolepsy Treatment
ByEric Suni December 22, 2023
Non-24 Hour Sleep-Wake Disorder Symptoms & Diagnosis
ByAlexa Fry December 22, 2023
Living With and Managing Non-24 Hour Sleep-Wake Disorder
ByDanielle Pacheco December 22, 2023
How to Find a Sleep Doctor Near You
BySarah Shoen December 22, 2023
Sleep-Related Breathing Disorders
ByEric Suni November 16, 2023
Non-24-Hour Sleep Wake Disorder
ByDanielle Pacheco November 16, 2023
Kleine-Levin Syndrome
ByJay Summer November 16, 2023
Diagnosing Restless Legs Syndrome
ByDanielle Pacheco November 3, 2023
Periodic Limb Movements Disorder
ByLogan Foley November 3, 2023
Diagnosing Shift Work Disorder
ByDanielle Pacheco November 3, 2023
What Is Shift Work?
ByDanielle Pacheco November 3, 2023
Shift Work Disorder
ByDanielle Pacheco November 3, 2023
Restless Legs Syndrome (RLS) Symptoms
ByDanielle Pacheco November 3, 2023
Narcolepsy Symptoms
ByRob Newsom October 4, 2023
What’s the Connection Between Race and Sleep Disorders?
ByEric Suni June 1, 2023
Nocturnal Asthma
ByRob Newsom February 3, 2023
What is Orthosomnia?
ByJay Summer June 3, 2022
Treatment for Non-24-Hour Sleep Wake Disorder
ByDanielle Pacheco May 13, 2022
Load More Articles