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Effective Strategies to Prevent and Treat Bruxism
Dec 04 2023

Do you often wake up with aching jaws and headaches? If nightly teeth grinding, known as bruxism, is impacting your sleep, it’s time to bid farewell to this issue. This article will provide effective strategies to prevent and treat bruxism, ensuring you can enjoy a restful night’s sleep.

What is bruxism?

Bruxism involves the grinding, clenching, or gnashing of teeth, affecting approximately 31% of adults, often occurring during sleep. While the exact cause remains unclear, stress and anxiety play a significant role, as heightened tension can result in teeth grinding. Individuals with anxiety or elevated stress levels are more susceptible to bruxism. Additionally, an abnormal bite or misaligned teeth contribute to this condition, as the jaw seeks a comfortable position. Bruxism can also be linked to certain medications or medical conditions like sleep apnea

Symptoms and consequences of bruxism

Bruxism presents various noticeable symptoms, though some individuals may be unaware, particularly if it occurs during sleep. Common signs include waking up with jaw pain or soreness that can extend to the temples or ears, resulting in headaches. The constant grinding wears down tooth enamel, leading to heightened sensitivity to hot and cold temperatures, causing discomfort during eating or drinking. Over time, bruxism can cause tooth damage such as chipped or cracked teeth, with severe cases potentially resulting in tooth loss or the need for dental restorations like crowns or veneers. Additionally, bruxism can disrupt sleep cycles, causing poor-quality sleep and daytime fatigue, and may disturb a partner’s sleep if the grinding is loud. Addressing bruxism early is essential to prevent further damage and alleviate associated symptoms.

Strategies to prevent teeth grinding

If you suspect teeth grinding, there are strategies to prevent or minimize bruxism. A widely recommended approach is using a night guard, a custom-made dental appliance worn while sleeping to create a barrier between upper and lower teeth, preventing further damage. Additionally, becoming aware of grinding habits and consciously placing the tip of the tongue between teeth during clenching or grinding moments can help train jaw muscles to relax, providing an effective strategy for prevention.

Lifestyle changes to alleviate bruxism

In conjunction with the mentioned strategies, incorporating specific lifestyle changes can aid in alleviating bruxism. Cutting back on caffeine and alcohol consumption is a primary step, as both substances act as stimulants, increasing muscle tension and exacerbating teeth grinding. Establishing a regular sleep routine by going to bed and waking up at consistent times can regulate sleep patterns and reduce the likelihood of bruxism. Creating a relaxing bedtime routine, such as taking a warm bath or reading, can enhance sleep quality and diminish the chances of grinding. Additionally, it is crucial to avoid chewing on non-food items like pens or fingernails, as this can worsen bruxism, and limiting chewing gum, as it may overwork jaw muscles and contribute to teeth grinding.

Relaxation techniques for managing bruxism

Integrating relaxation techniques into your daily routine can effectively manage bruxism. Progressive muscle relaxation, involving the intentional tensing and subsequent releasing of different muscle groups, promotes overall relaxation and can alleviate jaw muscle tension, reducing teeth grinding. Another beneficial method is biofeedback, using electronic devices to monitor and provide feedback on muscle activity. This fosters awareness of muscle tension related to bruxism, enabling individuals to consciously relax those muscles. Cognitive-behavioural therapy (CBT), another promising approach, helps identify and change negative thought patterns and behaviours contributing to stress and anxiety, ultimately decreasing bruxism.

Dental treatments for bruxism

In certain instances, dental treatments may be required for effective bruxism management. One such option is dental reshaping, also known as occlusal adjustment, which involves modifying the biting surfaces of the teeth to create a more even bite, diminishing the need for grinding or clenching. Another dental treatment involves the use of orthodontics to address misalignment or an abnormal bite. By straightening the teeth and aligning the bite properly, orthodontic treatment can alleviate bruxism. In severe cases where other treatments are unsuccessful, botox injections may be considered. Injecting botox into the jaw muscles can help relax them, reducing excessive grinding or clenching.


Bruxism can be frustrating, but you don’t have to endure it. Understanding its causes and symptoms empowers you to regain control over your sleep and say goodbye to teeth grinding. Prevention is key, whether through a night guard, relaxation techniques, or lifestyle changes. Finding the right combination of strategies is crucial. Regular dental check-ups and treatments like dental reshaping or orthodontics play a significant role in managing bruxism. Don’t let bruxism dominate your nights any longer; with these effective strategies, you can welcome restful sleep. Take the first step for a better night’s sleep and a healthier smile—your jaw will thank you! Schedule an appointment with A&B Dental Clinic today at 604-877-0664.

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