How to stop teeth grinding in sleep at night: 11 easy ways

how to stop teeth grinding

Teeth grinding, also medically known as bruxism, most commonly impacts people in their sleep. This is one of the most damaging dental disorders that many people do not even realize because it happens unconsciously while awake or during their sleep.

Teeth grinding refers to the clenching or grinding of the teeth. It could result in many problems like jaw joint disorders, headaches, jaw pain, earaches, damaged teeth as well as other problems. The teeth grinding and clenching might also result in temporomandibular joint dysfunction (TMJ). Actually, the most popular causes of this condition contain suppressed frustration or anger, stress, misaligned teeth, growth of the jaws and teeth, complications from illnesses like Huntington’s or Parkinson’s, some kind of parasitic infestation, and a side effect of certain medications. It is also extremely popular among those with fibromyalgia. Whether or not you notice the consequences of teeth clenching or grinding, it is crucial to put a stop in this condition. Check out the list of top 10 ways on how to stop teeth grinding in sleep at night below – from VKool.com!

How To Stop Teeth Grinding In Sleep At Night – 11 Natural Ways   

how to stop teeth grinding

1. Warm Compress 

how to stop teeth grinding

Regarding to useful but simple ways on how to stop teeth grinding, warm compress might be the first thing you should go for. Applying moist heat on your jaw area is a great way to prevent jaw clenching. Heat will help you relax the jaw as well as mouth muscles.

You just need to soak the washcloth in the hot water, wring out the excess water. After that, hold the moist washcloth around your jaw area. Do this twice per day to relax your jaw muscles to prevent teeth grinding effectively.

Even taking a warm bath before hitting the hay could also help relax your jaw muscles.

2. Massage 

how to stop teeth grinding

Just by simply massaging the muscles of your neck, face as well as shoulders in circular motion for several minutes before hitting the hay, you could relieve the tension in your masticatory muscles. Therefore, it reduces pain, thereby relieve clenching.

Also, a full-body massage not only helps you manage your stress levels but also is beneficial for your teeth grinding condition.

3. Valerian

how to stop teeth grinding

Having muscle-relaxing properties, valerian could help you sleep deeply while also relaxing yourself naturally. Once you sleep better, there will be less odds of clenching or grinding your teeth.

You just need to mix several drops of valerian essential oil in about 1 teaspoon of olive oil (or coconut oil) and start massaging the mixture onto your jaw as well as neck area which is close the jaw. In addition, you drink the valerian tea regularly to get better results.

4. Lavender 

how to stop teeth grinding

Featuring with soothing and calming effect, lavender can offers many benefits for the human nervous system because of its bioactive constituents. Moreover, it induces the relaxing feelings and helps you sleep better.

You can mix 3 or 4 drops of lavender essential oil in 1 teaspoon of the olive oil or almond oil. Then, use this oil to massage your jaw as well as neck area which is close to your jaw.

You had better do this twice per day before hitting the hay.

5. Herbal Tea 

how to stop teeth grinding

In case you feel stressed and have disturbed sleep, then think of drinking herbal tea before hitting the hay to improve your problems. The warm herbal tea will relax your body in such an all-natural way.

Once you feel relaxed from inside out, there will be less chance that you will clench or grind your teeth during sleep. Furthermore, just a warm cup of the herbal tea, be it green tea or chamomile tea, could enhance deep sleep and relaxes your facial muscles fast.

You could use packed green tea or simply make a homemade chamomile tea to get the effect of relieving teeth grinding.
What you need to do is to mix 2 teaspoons of the dried chamomile flowers in one cup of the hot water. Let it steep for about 5 minutes. Then, strain it up before adding a little bit lemon juice along with honey. Finally, you drink the tea 1-2 hours before going to bed.

Read more: tips to reduce stress and control panic attacks

6. Turmeric Milk 

how to stop teeth grinding

Milk and turmeric if combined together could help control the teeth grinding effectively. Thanks to the amino acid tryptophan, helping you relax and have sound sleep and the calcium in milk, it seems to be the most delicious option for your teeth grinding. You should add turmeric to milk to boost the benefits and relieve pain more quickly.

You first need to heat one cup of milk. Then, when the milk is boiling, you add 1 teaspoon of turmeric powder and stir slowly till the milk becomes a mustard color.

After that, remove the milk from heat before adding 1 tbsp of honey to it. Finally, you drink the final solution about 30 minutes before your bedtime.

7. Magnesium And Calcium

how to stop teeth grinding

When it comes to ways on how to stop teeth grinding, calcium and magnesium supplements might help. These supplements if taken daily could improve the muscle function as well as nervous system health.

Moreover, these minerals are great for teeth strength. If there is a deficiency of these minerals in your body, you could develop some problems with spasms, clenching, tension, cramps and other muscles issues.

It is recommended to take powdered magnesium and calcium in the 1:2 ratio each day. Start with 600mg of calcium and 300mg of magnesium. Then, you could increase steadily the dosage to 1000mg of calcium and 400-600mg of magnesium.

To make it tastier, you could dissolve the powdered supplements in the acidic liquid such as grapefruit or orange juice. Remember to drink it every day for 2 months.

8. Vitamin C

how to stop teeth grinding

Of course, we all know that vitamin C is extremely essential for the human body in order to function appropriately. Actually, this vitamin is also necessary for making the key neurotransmitter dopamine that helps regulate the mood.

Also, it plays a key role in taking control of smooth muscle movements. The deficiency of vitamin C could affect the production of adrenaline as well as noradrenaline, which in turn will impact the nervous system, and result in stress.

It is advised to take vitamin C supplements with the consultation of a doctor. Yet, the best way to take vitamin C is through the foods you eat. Include vitamin C- rich foods in your current diet to get its whole benefits.

9. Avoid Caffeine And Alcohol 

how to stop teeth grinding

If you are serious about learning how to stop teeth grinding at night, from now you had better stop drinking coffee, soda, and energy drinks. Also, limit your consumption of chocolate. Caffeine is considered as a stimulant which will make it harder for you to relax your own mind and jaw muscles, particularly at night.

On the other hand, alcohol, a depressant that makes it harder for people to sleep healthily. In reality, teeth clenching and grinding to get worse after people consume alcohol. Despite alcohol might make it easier for you to fall asleep, it will make you sleep a more shallow, less restful sleep, which will increase your chance of teeth grinding.

10. Deep Breathing

how to stop teeth grinding

Those deep breathing exercises are another manner to help you prevent teeth grinding. The breathing exercises will help you naturally relax before bedtime. Also, deep breathing helps you ease tired muscles. The more relaxed you are, the less chance you develop teeth grinding at night.

For the best result, before hitting the hay one hour, you practice some deep breathing exercises.

11. Exercise

how to stop teeth grinding

By exercising regularly for at least three per week, you could reduce your stress level, thereby calming your body and reducing chances of teeth grinding. Actually, regular exercise could help improve your immune system and circulatory system as well. As a result, it helps strengthen your own ability to confront with daily stressful situations. Also, exercise could help you sleep better.

A good idea is taking a short walk or doing some mild exercise in the evening to relieve tension and stress that might lead to teeth grinding.

Check out: benefits of exercise

By using the simple tips on how to stop teeth grinding in sleep at night above, you could easily prevent your teeth clenching and grinding condition. Nevertheless, once you follow these recommendations but your problem still gets worse, you had better consult your doctor. You might need to use the protective dental appliance or a mouth guard whilst sleeping to prevent damage to your teeth.

If you have any comment on this How To post, feel free to leave your ideas below this article. We appreciate and will feedback as soon as possible.

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