How To Stop Grinding Teeth At Night

How To Stop Grinding Teeth At NightSleep is one of the most important parts of our lives. It directly affects our physical and mental performance, and our overall health. But for some of us, our nights are being interrupted by involuntary teeth grinding. If this is your case, this post will teach you how to stop grinding teeth at night and finally get the restful sleep you deserve.

 

The Many Causes of Teeth Grinding at Night

To stop your teeth grinding at night, you need to understand what causes it in the first place. Your doctor may have told you that teeth grinding is simply a result of stress. But the real picture is not that simple since many stressed out individuals don’t grind their teeth and some relaxed individuals do. Teeth grinding at night can be the result of several factors taking place at the same time in your life. Here a list of those factors:

  • Smoking. Smokers report bruxism almost two times more than non-smokers [1]
  • Anxiety [2]
  • Certain medications (antidepressant medication, ADHD) and illicit drugs, such as amphetamine [3]
  • Irregular sleep hours [4]
  • Sleep disturbances (such as noises or light, or even sleep apnea or upper airway resistance syndrome) [5] [6]
  • Gastroesophageal reflux [7]
  • Alcohol consumption [8]
  • High consumption of coffee (six or more cups a day) [9]

How many of those factors do you have in your life right now? Look at eliminating as much as those factors as possible to stop or at least reduce your teeth grinding at night.

Night Guard on How to Stop Grinding Teeth at NightWorking on the multiple causes of teeth grinding can be a long process. You may suffer from upper airway resistance during your sleep without being aware of it. And getting correctly diagnosed can take some time. While you work on finding and treating those causes, you should make sure to protect your teeth every night from now on. The best way to protect your smile from worn out teeth and jaw pain is by wearing a custom night guard.
Learn more here

34 Ways to Improve Your Sleep that Will Help Stop Your Teeth Grinding

Improving your sleep environment and the quality of your sleep has been proven to help eliminate teeth grinding. So if you are asking yourself how to stop grinding teeth at night, apply those 34 tips to your sleep routine today. You will wake up fresh and full of energy better able to deal with your daily activities, which will help in turn to reduce your stress.

The first thing to know about sleep is that sleep mechanisms work by themselves. You must therefore leave them alone in the most perfect indifference. This alleviate a lot of stress since you don’t actually need to do anything to fall asleep. And since teeth grinding can be associated with stress, understanding this first concept is key to stop grinding your teeth at night. Secondly, sleep comes slowly, each step must prepare for the next. So don’t try to rush things. And third, everyone has unique sleep patterns. The famous rule of eight hours of sleep a night is false.

If your job prevents you from sleeping at regular hours, seriously consider changing job. The cost of working irregular hours goes way beyond destroying your teeth at night. It lowers your energy, increases your risk of having cancer and makes you more prone to mood swings. You only have one life, working irregular hours is not worth all those side effects.

One Hour Before Sleep

1. Avoid any physical activity. Only relaxing movements,  like yoga for example, are allowed and recommended.

2. Sit. The simple act of standing prevent sleep.

3. Gradually reduce the light by reducing the number of lights lit in your house.

4. Reduce noise

5. Do not watch TV

The Last Fifteen Minutes Before Sleep

6. You should no longer talk and you should prohibit anyone from talking to you.

7. Yawn! The act of yawning facilitates the arrival of sleep (like smile facilitates the arrival of happiness)

8. Reading in bed is a good idea. But make sure to use only one light that is not too strong or too soft. And don’t read a subject that is too exciting, like a fictional novel. The Civil Code or poetry are better reading subjects in bed.

9. If you can, avoid wearing any clothes when sleeping.

Bedroom on how to stop grinding teeth at night

Your Bedroom

Your bedroom is your sanctuary. Apply those tips to make your bedroom inviting and stress free.

10. Never put your phone near your bedroom.

11. Remove your TV from your bedroom.

12. Turn and rotate your bed mattress every 15 days to keep it in good shape.

13. Choose the right pillow for your sleeping position

14. Your bedroom should be the room with the most sunlight in the morning

15. Your bedroom should be the largest room. This will make sure you have enough oxygen for the whole night.

16. The best colors for your room are pastel green and pastel blue. Those colors will help you relax. The worst colors for bedroom walls are bright red and bright yellow.

17. Ventilate your room during the day.

18. In the evening, do not spend too much time in your bedroom. Going in your bedroom should send a message to your subconscious that you are about to go to sleep.

19. Just before bedtime, open wide the window for a few minutes to fill your room with fresh air.

20. Put the heater next to your feet rather than close to your head.

21. In the winter, if you live in a cold climate, use a humidifier to avoid dry air.

22. Gradually reduce lighting with a dimmer. Dimming the lights will help you body know it is time to sleep.

 

During The Night

23. If you have to go to the bathroom, don’t turn on the lights. If your turn a light, it will force your brain to return to the beta rhythm, the normal rhythm your brain has during the day.

24. Sleep with earplugs in each ear. This is very handy if you have noisy neighbors or roommates. The simple act of hearing a noise while sleeping has been proven to induce teeth grinding.

 

Eating In The Evening
Tea on how to stop grinding teeth at night

Avoiding drinking tea or coffee will help you stop grinding teeth at night

25. Avoid eating meat for you last meal of the day. This will make your meal easier to digest and prevent any discomfort during your sleep.

26. Reduce sugar intake.

27. Eliminate any salt.

28. Eat as many vegetables as you can. Lettuce contains a non-addictive natural hypnotic called lactucarium that helps to fall asleep.

29. Herbal teas (chamomile, for example) promote sleep.

30. Avoid coffee, tea, alcohol and cigarettes, which have all been proven to disrupt sleep and cause teeth grinding.

31. After dinner, go for a walk. The mild physical activity will help you relax and digest. And as a bonus, in the evening there is less air pollution from cars.

Other Tips On How To Stop Grinding Teeth At Night

32. Avoid chewing gum if you want to stop grinding your teeth. Chewing gums as a treatment for teeth grinding is a wide spread myth. But the research show that the repeated movement of the masticatory muscles could generate a reflex that can be reproduced at night.

33. Don’t watch TV or listen to the radio before falling asleep, and avoid using your computer or smart phone. All those devices can disrupt your sleep pattern, which would make you grind your teeth at night. Instead, turn of all your electric devices and read a book or do some relaxation exercise before going to bed.

34. Practice a new sport or a new workout routine during the day. Working out physically, especially if it is something you have never done before, is one of the best thing you can do to increase your dopamine level. Recent research into teeth grinding at night suggest that having a low dopamine level can cause you to grind and clench your teeth at night. The dopamine released after playing sport will decrease any tension you may have in your jaw or neck, making you feel more relax and happy. This, in turn, will help you have a deeper and more restful sleep.

There you have it, the 34 best tips on how to stop grinding teeth at night by getting a better sleep. While you are applying those tips, don’t forget to make sure to apply Step 1 and get yourself a night guard to protect your precious teeth from any further damage. Stopping your teeth from grinding at night can take time. You could also go a few days without any worries but then get a stressful day which would cause you to grind your teeth at night. That is why having a night guard is always the best and first thing to do to preserve your smile.

Marc Livingston

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The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional if you have or suspect you might have a health problem.