The Truth About Teeth Grinding and How to Stop It: Tips to Keep Your Smile Intact

Do you often wake up with a headache or sore jaw? Have you been told by a loved one that you make grinding noises at night? If so, you may be experiencing bruxism, a condition where you unconsciously clench or grind your teeth. This can lead to a variety of dental problems and discomfort, but the good news is that there are ways to stop it.

Many people grind their teeth at some point in their lives, but if it becomes a regular occurrence, it can cause permanent damage to your teeth and jaw. Bruxism can also lead to issues like TMJ disorder, tooth sensitivity, and even tooth loss. Fortunately, there are many simple lifestyle changes and treatment options that can help you stop grinding your teeth and prevent further damage. Read on to learn the truth about teeth grinding and how to put a stop to it.

What is Teeth Grinding and Why Does it Happen?

If you have ever woken up with sore jaw muscles or a headache, you may have been grinding your teeth in your sleep. Teeth grinding, also known as bruxism, is a common condition where a person clenches or grinds their teeth, often unconsciously. It can occur during the day or night, and can be a result of stress, anxiety, or even an abnormal bite.

There are two main types of bruxism: awake bruxism, which occurs during the day, and sleep bruxism, which happens during sleep. Awake bruxism is typically caused by stress or anxiety, while sleep bruxism may be linked to sleep disorders or breathing problems such as sleep apnea.

Symptoms and Consequences of Teeth Grinding

Symptoms of teeth grinding can vary from person to person and may include:

  • Headaches
  • Jaw pain or stiffness
  • Ear pain
  • Sore teeth or gums
  • Abnormal tooth wear

These symptoms may be mild or severe, and can have significant consequences if left untreated. Prolonged teeth grinding can cause damage to teeth, fillings, or restorations, leading to tooth sensitivity or even tooth loss. It can also cause jaw problems such as temporomandibular joint (TMJ) disorder, which can result in chronic pain and difficulty opening and closing the mouth.

If you suspect that you may be grinding your teeth, it is important to speak with your dentist. They can evaluate your teeth and jaw, and recommend treatment options to help alleviate your symptoms and prevent further damage. Treatment may include wearing a custom-fit nightguard, stress management techniques, and improving sleep hygiene.

Types of Teeth Grinding

Teeth grinding, also known as bruxism, is broadly classified into two main types – awake and sleep bruxism. Awake bruxism is characterized by clenching and grinding the teeth during the day, usually without realizing it. It is often linked to stress, anxiety, and tension. However, some people may engage in awake bruxism due to attention difficulties or habit. Sleep bruxism, on the other hand, refers to grinding and clenching teeth during sleep. It is more common and can significantly disturb your partner’s sleep, leading to various sleep disorders. Sleep bruxism may be associated with breathing issues or sleep apnea, and you may also wake up with a sore jaw or headache.

Awake bruxism is often easier to manage because you are consciously aware of it. It is advisable to pay attention to your body to identify when you are clenching and grinding your teeth during the day and take steps to stop it. Sleep bruxism, however, is challenging to identify and usually requires the help of someone else.

Causes of Teeth Grinding in Adults

Several factors contribute to bruxism, and it is essential to identify the trigger to manage the condition effectively. The most common causes of teeth grinding in adults include:

  • Stress and Anxiety:

    High levels of stress and anxiety cause tension in the muscles, which can lead to teeth grinding.

  • Misaligned Teeth:

    When teeth are misaligned, it can cause an uneven bite, leading to teeth grinding.

  • Sleep Disorders:

    Sleep apnea and other sleep disorders can cause teeth grinding during sleep.

  • Medications:

    Some medications, such as antidepressants and antipsychotics, can cause teeth grinding as a side effect.

  • Lifestyle Factors:

    Smoking, alcohol consumption, and drug use can all contribute to teeth grinding.

It’s essential to take note of any symptoms of teeth grinding, including headaches, jaw pain, and worn teeth. Understanding the causes of teeth grinding can help you take steps to manage the condition effectively. In the next section, we will discuss the various treatment options available for bruxism.

Causes of Teeth Grinding in Children

Teeth grinding, also known as bruxism, can be a common issue among children. It may occur during the day, but it is more commonly seen during sleep. Some children may outgrow bruxism, but others may continue to grind their teeth into adulthood. The following are some possible causes of teeth grinding in children:


When infants begin teething, they experience discomfort and pain as the teeth erupt through the gums. This discomfort can lead to teeth grinding during sleep as a way to relieve some of the pain. While this is normal, if teeth grinding continues after the teething phase, it may require intervention.

Allergies and Obstructive Sleep Apnea:

Allergies or obstructive sleep apnea can cause grinding in children. When sleep is fragmented due to the obstruction of airflow, children may grind their teeth in response to the discomfort. If left unaddressed, this can lead to further dental issues.


Children who are anxious or stressed may also grind their teeth. Whether it’s school-related stress, a change in the family dynamic, or underlying anxiety, teeth grinding may be a symptom of an emotional issue that needs to be addressed.

Diagnosis and Treatment of Teeth Grinding

If you suspect your child may be grinding their teeth, a dental professional should be consulted. During a dental exam, the dentist will look for signs of wear on the teeth and ask questions about your child’s dental habits and any symptoms they may be experiencing.

If the dentist diagnoses bruxism, they may recommend the use of a mouthguard. A mouthguard is worn during sleep and can help protect teeth from further damage caused by grinding. Additionally, if the cause of bruxism is determined to be related to the child’s bite, orthodontic treatment may be recommended to correct misaligned teeth or jaws.

For some children, stress management techniques may also be helpful in reducing teeth grinding. This can include activities such as exercise, meditation, or therapy.

Overall, it’s essential to address bruxism in children as early as possible to prevent further dental issues and alleviate any discomfort caused by grinding.

Preventing Teeth Grinding During the Day

If you’re someone who grinds your teeth during the day, there are a few simple tricks and habits that you can incorporate into your daily routine that can help to reduce your teeth grinding:

Relaxation Techniques

Grinding your teeth during the day can sometimes be a result of stress and anxiety. Therefore, practicing relaxation techniques such as meditation or deep breathing exercises can help to reduce feelings of stress and tension, ultimately decreasing your urge to grind your teeth.


Try to be aware of when you’re clenching your jaw or grinding your teeth. Oftentimes, people do these things subconsciously and aren’t even aware that they’re doing it. By taking note of when you’re grinding, you can actively work on stopping the behavior.

Additionally, try to keep your teeth apart and your tongue at the roof of your mouth when you’re not eating or speaking. This will help to relax your jaw muscles and minimize the chances of grinding.

Preventing Teeth Grinding at Night

Grinding your teeth at night, also known as bruxism, is a common problem that can lead to significant dental damage if left untreated. Therefore, it’s important to be proactive and take measures to minimize the chances of grinding your teeth while you sleep:

Avoid Stimulants

Stimulants such as caffeine and nicotine can increase your risk of teeth grinding. Therefore, it’s important to avoid consuming these substances before bedtime.


Mouthguards are one of the most effective ways to prevent teeth grinding at night. They’re designed to fit over your teeth and protect them from damage caused by grinding. While you can buy mouthguards over-the-counter, it’s recommended to get one custom-fitted by your dentist for optimal protection.

Relaxation Techniques

Similar to preventing teeth grinding during the day, practicing relaxation techniques such as yoga or meditation before bedtime can help to reduce stress and tension, ultimately decreasing your likelihood of grinding your teeth while you sleep.

Overall, preventing teeth grinding requires a combination of conscious effort and proactive measures. By incorporating these tips and tricks into your daily routine, you can reduce your likelihood of teeth grinding and help to protect your dental health.

Dietary Recommendations for Reducing Teeth Grinding

Believe it or not, what you eat and drink can have an impact on your propensity to grind your teeth. Here are some general tips on what to avoid and incorporate into your diet:

Avoid Incorporate
Caffeine Water
Alcohol Calcium-rich foods (such as milk and cheese)
Sugary foods and drinks Magnesium-rich foods (such as spinach and avocado)
Hard, chewy, or crunchy foods Soft, tender foods

By incorporating more water, calcium, and magnesium into your diet, you can help relax your muscles, which can reduce the chances of teeth grinding.

Breathing Exercises for Teeth Grinding

One of the root causes of teeth grinding is stress and anxiety. By learning how to relax and control your breath, you can mitigate the chances of bruxism. Here’s a simple exercise to get started:

The 4-7-8 Breathing Exercise:

  1. Sit comfortably in a chair and place the tip of your tongue behind your upper front teeth.
  2. Exhale completely through your mouth, making a whooshing sound.
  3. Closed your mouth and inhale quietly through your nose to a mental count of 4.
  4. Hold your breath for a count of 7.
  5. Exhale completely through your mouth, making a whooshing sound to a count of 8.
  6. This completes one breath. Now inhale again and repeat the cycle three more times, for a total of four breaths.

By practicing this exercise twice a day for six to eight weeks, you may see a noticeable reduction in your stress levels and teeth grinding.

Exercises for Jaw Muscles

There are several exercises you can perform to help reduce tension in your jaw muscles, which may aid in reducing teeth grinding:

  • Chin tucks: While sitting or standing, gently tuck your chin in towards your neck, as if creating a double chin. Hold for a few seconds, then relax.
  • Jaw stretching: Open your mouth as wide as you can without feeling pain, then move your jaw to the left, and hold for a few seconds. Move it to the right and hold. Repeat a few times.
  • Jaw relaxation: Place the tip of your tongue behind your front teeth, and allow your jaw to relax. Focus on breathing deeply and relaxing any tension in the jaw area.

Performing these exercises regularly can help relieve tension in your jaw muscles and reduce the urge to grind your teeth.

Lifestyle Changes to Reduce Teeth Grinding

Reducing stress and tension in your daily life can significantly reduce the likelihood of teeth grinding. Here are some lifestyle changes you can make:

  • Avoid caffeine and alcohol: Caffeine and alcohol are known to exacerbate stress and anxiety, leading to teeth grinding.
  • Relaxation techniques: Engage in activities such as meditation, deep breathing exercises, and yoga to help reduce stress levels.
  • Get enough sleep: Make sure you get enough restful sleep every night to avoid stress and exhaustion, which can lead to teeth grinding.
  • Avoid chewing gum: Chewing gum can cause your jaw muscles to tire and become more prone to grinding.

Incorporating these simple lifestyle changes into your daily routine can help create a more relaxed environment and reduce the likelihood of teeth grinding.

Take Control of Your Teeth Grinding Today

Now that you understand the truth about teeth grinding, you are better equipped to take control of this condition. Remember, teeth grinding is not just a habit, it’s a serious dental problem that can lead to severe damage to your teeth and even your jaw. Avoiding alcohol and caffeine, reducing stress levels, and wearing a mouthguard can greatly reduce the severity of teeth grinding. If your teeth grinding persists, seek professional dental help immediately.

Don’t let teeth grinding control your life. Take the necessary steps to prevent this condition from causing irreversible damage to your dental health. With some attention and effort, you can finally say goodbye to teeth grinding for good!

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