9 Undeniable At-Home Remedies for Treating Tooth Pain From Teeth Grinding
What is Teeth Grinding?
Teeth grinding, also known as bruxism, is when a person unconsciously clenches their jaw and grinds their teeth. Teeth grinding can cause headaches, toothaches, nerve pain and gum pain while making it difficult to open your mouth. In severe cases, teeth grinding can cause tooth damage and other oral health problems.
An estimated 8.6% of adults experience sleep bruxism, making the condition common. Possible during the day but more common at night, teeth grinding from bruxism can have a dramatic effect on your everyday life if left untreated. It’s important to take whatever steps are necessary to stop grinding your teeth to preserve them from damage over time.
Why Do I Grind My Teeth in My Sleep?
The exact cause of teeth grinding is not fully understood, and it can often be a combination of factors. Common causes of teeth grinding at night include:
- Stress and anxiety: Stress and anxiety can cause muscle tension in the jaw, leading to teeth grinding.
- Sleep disorders: Sleep disorders such as sleep apnea and restless leg syndrome may increase the risk of teeth grinding.
- Caffeine, alcohol and tobacco use: Substances can stimulate the muscles in the jaw and increase the likelihood of teeth grinding.
- Certain medications: Some medications, such as antidepressants and stimulants, can cause teeth grinding as a side effect.
- Genetics: There may be a genetic component to teeth grinding, as it tends to run in families.
Identifying relevant factors can help determine the cause of teeth grinding. Talk with relatives to determine if there is a history of teeth grinding in the family. Consider any current medications and how often you may be using stimulating substances. Your dentist can help determine if you’re suffering from sleep apnea as well and provide any treatment options to solve both problems.
9 Home Remedies to Treat Teeth Grinding
Contacting your dental office for an appointment with a teeth grinding specialist is the most aggressive method for treating chronic teeth grinding.. If you’re noticing early signs and looking for ways to correct teeth grinding at home, see our must-see tips below.
1. Jaw Stretching Exercise
Jaw exercises can help to strengthen the muscles in your jaw and reduce the likelihood of teeth grinding. Try this simple example at home:
- Place the tip of your tongue on the roof of your mouth, just behind your front teeth.
- Slowly open your mouth as wide as you can, keeping your tongue in place. Hold this position for 5 seconds.
- Slowly close your mouth, again keeping your tongue in place. Hold this position for 5 seconds.
- Repeat the exercise 10-15 times, resting for 30 seconds between sets.
2. Hot Towel Compresses
Adding heat to the affected sides of your jaw can increase blood flow and provide added comfort to the most painful areas. Take a heated pad or washcloth and place it on a resting area, such as a bed or couch. Lie down for 15 minutes against the pad or washcloth. Repeat on the other side for 15 minutes and as many times as necessary.
3. Relaxation Techniques
Reducing stress and anxiety is a sure way to find relief from chronic teeth grinding. From simple breathing exercises to yoga, relaxing your mind and body can be a simple cure for teeth grinding.
Try Our Top 3 Relaxation Techniques
- Meditate: Find a quiet, comfortable place to sit and focus on your breath or a mantra. Let go of distracting thoughts and focus on the present moment.
- Practice yoga: Many yoga poses can relax the muscles in the jaw and face. Consider trying poses such as child's pose, downward-facing dog or corpse pose for the greatest benefit.
- Deep breathing: Sit in a comfortable position and take slow, deep breaths in through your nose and out through your mouth. Focus on your breath and clear your mind of other thoughts.
Be sure to practice good sleeping habits like turning off electronic devices an hour before bed.
4. Stay Hydrated
Dehydration causes dry mouth and increases your risk of developing teeth grinding. Drink plenty of water throughout the day to stay hydrated, prevent dry mouth and maintain your health. The average recommended water intake is about 11 cups of water for women and 15 cups for men per day.
5. Avoid Stimulating Substances in the Evening
Drinking or smoking stimulating substances hours before going to bed can increase muscle activity in the jaw and build muscle tension. Common examples of stimulating substances include:
- Coffee
- Caffeinated tea
- Alcohol
- Nicotine (Vapes, Nicotine pouches)
- Tobacco
Stick to more relaxing substances like water, herbal tea, decaffeinated coffee and other non-alcoholic beverages.
6. Eat Magnesium-Rich Foods
Magnesium is a mineral involved in several bodily functions, including muscle function. Research suggests low magnesium levels may be linked to an increased risk of teeth grinding. Consuming magnesium-rich foods may help to improve muscle function and reduce the frequency and severity of teeth grinding.
Examples of magnesium-rich foods include:
- Leafy green vegetables: Spinach, kale and broccoli
- Nuts and seeds: Almonds, pumpkin seeds and sunflower seeds
- Whole grains: Oats, quinoa and brown rice
- Legumes: Beans, lentils and chickpeas
- Avocado: Avocado is a good source of magnesium, as well as other nutrients like healthy fats and fiber.
7. Drink Turmeric Milk or Herbal Tea
Turmeric is a common cooking spice and has been used in traditional medicine for centuries. It is known for its anti-inflammatory and antioxidant properties and has been suggested to have benefits for a variety of health conditions. While there is no direct evidence turmeric milk (a mixture of turmeric and milk) can stop teeth grinding, it may help to reduce the discomfort associated with grinding your teeth.
Herbal tea is a naturally caffeine-free beverage made from the leaves, flowers or fruit of plants. Some herbal teas, such as chamomile or lavender, are known for their calming properties and may help reduce the stress and anxiety causing teeth grinding.
Drinking herbal tea before bed may help to relax the muscles in the jaw and reduce the likelihood of grinding your teeth while you sleep. While herbal tea may help reduce teeth grinding, it is not a cure-all and other remedies may also be necessary for the best results.
8. Avoid Hard Foods
Hard foods require a stronger biting force and can put a strain on jaw muscles, leading to teeth grinding. Avoiding or limiting your hard food intake could provide needed relief from teeth grinding. Examples of hard foods to avoid include nuts, tough meats and hard candies.
9. Splint Therapy
Splint therapy, also known as occlusal splint therapy or bite splint therapy, uses a custom-made splint, similar to a mouthguard, worn over the teeth to protect them from grinding and clenching during sleep.
The splint is typically made of acrylic or another hard material and custom-made to fit the contours of your teeth. You’ll wear the splint over the upper or lower teeth, depending on the location of the grinding. Splint therapy can be used alone or in combination with other treatment options such as relaxation techniques and stress management.
TCD Madison Dentists Provide Splint Therapy to Patients
If you are interested in splint therapy for teeth grinding and happen to live in the Madison, WI area, contact us for a proper diagnosis and treatment plan. We’ll help you determine if splint therapy is best for you, make your custom splint and provide helpful instructions. We’ll be with you every step of the way and can provide frequent follow-ups to monitor the effectiveness of the splint to correct unwanted teeth grinding.
Frequently Asked Questions on Teeth Grinding
Can you naturally stop teeth grinding?
Yes. Many people find relief with natural approaches such as jaw exercises, relaxation techniques like yoga and meditation, staying hydrated, avoiding caffeine or alcohol before bed and eating magnesium-rich foods. A dentist can also evaluate your progress and recommend the next steps.
How do I stop grinding my teeth ASAP?
Quick relief often comes from wearing a dental splint or mouthguard provided by your dentist. While waiting for an appointment, you can use hot towel compresses, practice jaw relaxation exercises and avoid stimulating substances in the evening.
How do I stop grinding my teeth at night without a mouthguard?
Try jaw stretching, meditation, magnesium-rich foods and calming drinks like chamomile tea before bed. Improving your sleep routine, such as limiting screen time and stress before bedtime, can also reduce nighttime grinding.
How do I relieve tooth pain from clenching?
Apply a warm compress to the jaw to relax tight muscles, use over-the-counter pain relievers if needed and focus on gentle jaw stretches. If pain continues, schedule a dental exam at TCD Madison to check for enamel wear or other damage.
How do I stop clenching my jaw during the day?
Be mindful of jaw position by keeping your lips closed and teeth slightly apart. Practice deep breathing, relax your shoulders and check in frequently to release tension. Over time, awareness and habit changes reduce clenching episodes.
How can I prevent teeth grinding long-term?
Identify triggers such as stress, sleep issues or stimulants. Manage stress through exercise or therapy, improve sleep hygiene and limit caffeine, alcohol and nicotine. TCD Madison’s dentists can provide splint therapy if at-home efforts are not enough.
