How to Stop Grinding Your Teeth

Teeth grinding, also known as bruxism, is a condition in which you grind, gnash, or clench your teeth. This can occur while you’re awake (awake bruxism) or during sleep (sleep bruxism). It is a relatively common condition, affecting approximately 8-10% of the population. While occasional teeth grinding doesn’t usually cause harm, frequent and severe bruxism can lead to various dental and health issues.

Why Do I Grind My Teeth?

To stop teeth grinding, you first need to figure out why you grind your teeth. High levels of stress and anxiety are common causes of bruxism, especially for awake bruxism. Sleep apnea and other sleep disorders are often associated with sleep bruxism. The consumption of caffeine, alcohol, or recreational drugs can increase the likelihood of bruxism, as can certain medications, particularly those used to treat depression and anxiety, which can have side effects that include teeth grinding. An abnormal bite or missing/crooked teeth can contribute to bruxism, and there may also be a hereditary component, as bruxism can run in families. If you are unsure why you grind your teeth, consult with your local dentist, as they can help you identify the cause and develop a tailored treatment plan to address the issue effectively. 

What Can Happen If I Grind My Teeth Too Much?

Teeth Grinding can lead to a range of symptoms, including dental issues such as worn, flattened, or chipped teeth; tooth pain or sensitivity; and damaged dental work. It often causes jaw pain or soreness in the jaw, neck, or face muscles, as well as frequent tension headaches, especially upon waking. Additionally, ear pain can occur due to the pressure of grinding, though it is not directly related to ear issues. Bruxism can also disrupt sleep quality for both the person experiencing it and their sleep partner due to the noise from grinding, and it can result in a feeling of tightness or tiredness in the jaw muscles.

Tips on How to Stop Grinding Your Teeth

Once you have determined the cause of your teeth grinding, you can better understand how to prevent it. Typically, this involves a combination of lifestyle changes, dental interventions, and stress management techniques. Here are some effective strategies to help stop grinding your teeth:

• If Your Bruxism is Related to Stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and anxiety, which are common triggers for bruxism. You can also consider therapy or counseling to address underlying stress or anxiety. Cognitive-behavioral therapy (CBT) can be particularly effective.

• Dental Interventions for Teeth Grinding: Wear a custom-fitted mouthguard or splint at night to protect your teeth from grinding. These devices can be obtained from your Calgary dentist. If your bruxism is caused by misaligned teeth, dental treatments such as braces, crowns, or reshaping the biting surfaces of your teeth may be recommended.
• If Your Teeth Grinding Is Related to Your Lifestyle: To reduce the likelihood of teeth grinding, limit or eliminate the consumption of caffeine and alcohol, especially in the evening. Refrain from chewing on pens, pencils, or other non-food items, as this can encourage grinding. Additionally, consider quitting smoking, as smoking has been linked to increased bruxism; quitting can help decrease the frequency of grinding.
• Change Your Sleep Habits: Create a consistent bedtime routine to promote better sleep quality. Go to bed and wake up at the same time every day. Ensure your sleeping environment is conducive to relaxation. Keep the room dark, quiet, and cool.
• Jaw Exercises: Performing jaw exercises can help strengthen and relax your jaw muscles, reducing teeth grinding. Gently massage your jaw muscles and practice stretching exercises regularly. Additionally, biofeedback therapy, which uses monitoring devices to teach you to control involuntary bodily processes like jaw muscle activity, can be particularly helpful for managing awake bruxism.
• Medications for Teeth Grinding: In some cases, your doctor or dentist may prescribe muscle relaxants to help relax your jaw muscles, especially if other treatments haven’t been effective. For severe bruxism, Botox injections into the jaw muscles can help reduce muscle activity and alleviate grinding.
• Awareness and Behavioral Changes: Be mindful of your jaw position during the day. Keep your teeth slightly apart with your lips closed and your tongue resting on the roof of your mouth. Train yourself to avoid clenching or grinding. Place the tip of your tongue between your teeth if you catch yourself clenching.
• Regular Dental Check-Ups with Chinook Mall Family Dental Clinic: Regular dental check-ups are essential for effectively managing and stopping teeth grinding. During these visits, your dentist can monitor your condition, detect early signs of wear, and make necessary adjustments to your treatment plan. This may include fitting a custom mouthguard or recommending dental corrections for misaligned teeth. Regular check-ups also provide professional advice on lifestyle changes, stress management, and jaw exercises, helping you address the underlying causes of bruxism. Early detection of complications such as gum recession or TMJ disorders allows for timely intervention, preventing further damage and discomfort.

At Chinook Mall Family Dental Clinic, our experienced team can help you identify the cause of your bruxism and develop a tailored treatment plan to protect your dental health. Take the first step towards a healthier smile by booking an appointment today. Let us help you stop teeth grinding and improve your overall well-being. To book an appointment, call 403.252.7711 or connect with us online via our online form.