You wake up with a sore jaw, a headache, or teeth that feel sensitive. Your partner complains about the grinding noise at night. You might not even know you're doing it. Nocturnal bruxism (grinding or clenching your teeth during sleep) affects about 8-31% of adults, and most don't realize they have it.
The most common cause. Stress activates your jaw muscles during sleep, just as it tenses your shoulders and neck during the day. A study in the Journal of Oral Rehabilitation found that people with high stress levels were 3x more likely to grind their teeth at night.
Bruxism is strongly associated with sleep apnea. The grinding may be your body's attempt to reopen the airway during apnea episodes. About 25% of people with sleep apnea also have bruxism.
Certain medications can cause or worsen bruxism: SSRIs (antidepressants like Prozac, Zoloft), antipsychotics, and stimulants (including ADHD medications).
Both increase muscle activity during sleep. Alcohol relaxes the jaw muscles, then the rebound effect as it metabolizes causes clenching. Caffeine increases overall muscle tension.
A custom-fitted night guard from your dentist is the most effective protection. It doesn't stop the grinding, but it protects your teeth from damage. Over-the-counter guards are cheaper but less comfortable and effective.
Since stress is the most common cause, stress management is key: exercise, meditation, therapy, journaling, or whatever helps you decompress. Practice relaxation techniques before bed.
No caffeine after 2 PM, no alcohol within 3 hours of bedtime. Both increase jaw muscle activity during sleep.
If you have sleep apnea, treating it with CPAP often reduces or eliminates bruxism. A sleep study can diagnose both conditions simultaneously.
Gentle jaw stretches and massage during the day can reduce tension. Place your tongue on the roof of your mouth, open your jaw as wide as comfortable, hold for 10 seconds, repeat 5 times.
Protect your teeth and improve your sleep with a consistent schedule. Use our free Sleep Calculator.
It won't kill you, but it can cause significant dental damage over time. Cracked teeth, worn enamel, and TMJ dysfunction are all consequences of untreated bruxism. A night guard protects against damage.
Yes, and it's very common in children (about 15-40% grind their teeth at some point). In children, it's usually related to jaw growth and development, and most outgrow it by adolescence. If it persists or causes pain, see a pediatric dentist.
If the cause is temporary stress, it might resolve when the stressor passes. If the cause is chronic stress, a sleep disorder, or medication, it usually persists until the underlying cause is addressed.