You cannot switch off grinding by willpower because it happens while you sleep. What you can do is reduce the triggers and protect your teeth from the damage. Here is what works.
Reduce the triggers
- Caffeine and alcohol in the evening both increase grinding. Cut them after mid-afternoon.
- Stress. Grinding tracks stress closely. A wind-down routine, exercise earlier in the day and, if needed, counselling all reduce it.
- Sleep apnea. Grinding is often the body’s response to airway obstruction. If you snore, wake unrefreshed or are told you stop breathing, ask your physician about a sleep study.
- Medications. Some antidepressants increase grinding. Do not stop them, but tell your prescriber.
- Daytime clenching. Notice your jaw during the day. Lips together, teeth apart, tongue on the palate is the resting position.
Protect your teeth
A custom night guard from your dentist is the most reliable protection. It does not stop the grinding but puts a smooth resilient layer between your teeth so the guard wears instead of your enamel, and it relaxes the jaw muscles, which for many people reduces grinding intensity over time. Store-bought boil-and-bite guards are bulky, and for many people make clenching worse.
Relieve the jaw
Warm compresses on the jaw muscles, gentle stretching, and avoiding gum and very chewy foods help sore muscles. Persistent joint pain may benefit from physiotherapy.
Signs you are grinding
Morning headaches at the temples, a sore or tight jaw, teeth sensitive to cold, flattened biting edges, chipped enamel, and a partner who hears it. A hygienist sees the wear facets even when you feel nothing. Book an assessment and we will tell you whether a guard is warranted.