Teeth grinding/clenching (bruxism) is super common — and it’s sneaky because a lot of people do it without realizing, especially at night. The good news: there are ways to get it under control. 🦷💆♀️
If you grind or clench at night
This is the hardest to self-control.
Most effective fixes
- Night guard (huge help)
- Custom from a dentist = best protection
- Store-bought guards can help short-term
- Reduce evening triggers
- Cut back on caffeine & alcohol, especially after mid-afternoon
- Wind-down routine
- Gentle stretching, reading, warm shower before bed
- Jaw relaxation before sleep
- Massage the jaw muscles
- Warm compress on cheeks for 10–15 min
If you clench during the day
This one is trainable.
Awareness is key
- Do quick check-ins:
👉 Lips together, teeth apart (this is the relaxed position) - Set reminders on your phone or computer
- Notice trigger moments: stress, driving, work, workouts
Helpful habits
- Tongue resting lightly on the roof of your mouth
- Chewing sugar-free gum briefly to break clenching patterns
- Stretch your jaw (slow open, side-to-side movements)
Stress = a major culprit
Even if you don’t feel stressed.
Things that actually help:
- Regular exercise
- Breathing exercises (slow nasal breathing)
- Short breaks during focused work
- Therapy or stress coaching if anxiety is a big factor
When to involve a dentist or doctor
Definitely get checked if you have:
- Tooth pain
- Headaches or jaw pain
- Worn, cracked, or sensitive teeth
- Clicking or locking jaw (TMJ symptoms)
They can:
- Fit a proper night guard
- Check for damage
- In some cases, discuss muscle relaxants, physio, or Botox for severe clenching
One important note
Grinding can undo dental work (crowns, veneers, Invisalign results), so protecting your teeth early really matters.
