How To Stop Grinding Your Teeth in Your Sleep Naturally — No Pricy Mouth Guard Needed!

If you’re waking up with a stiff or painful jaw, you may be grinding your teeth at night. Teeth grinding, aka bruxism, can cause wear and tear on your pearly whites. Here’s how to stop grinding your teeth in your sleep naturally, no mouth guard required!

What is bruxism?

Bruxism is a condition where you unconsciously grind or clench your teeth (you may catch yourself doing it during a stressful day). It can occur at any time of day or night. Grinding your teeth during sleep is called sleep bruxism, and it’s considered a sleep-related movement disorder.

Teeth grinding while sleeping is typically more intense because you’re completely unaware you’re doing it. This can cause you to clench and grind harder and for longer periods of time.

“The pressure you put on your teeth when you normally bite down, for example when you’re eating, is about 200 pounds,” says Ellie Phillips, DDS , a dentist in Austin, TX and author of Kiss Your Dentist Goodbye: A Do-It-Yourself Mouth Care System for Healthy, Clean Gums and Teeth. “But with bruxism, it can be six times that.”

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The force during the night can cause teeth to chip, crack, break or become loose, says Dr. Phillips. Other symptoms of sleep bruxism include:

• Tooth pain or sensitivity
• Waking up with a headache
• Indentations along the side of your tongue
• A tired jaw
• Clicking or popping of the jaw joints in the morning

Why you might be grinding your teeth in your sleep

While there’s no one cause of bruxism or teeth grinding, there are several factors that may play a role. Stress is one of them. One large review in Frontiers in Neurology found stressed people, especially those with emotional disorders or occupational stress, have an increased chance of grinding their teeth compared to healthier, less stressed individuals.

Many people with sleep bruxism also have sleep difficulties, such as snoring or interrupted breathing, according to an article in The Journal of the American Dental Association .

Other risk factors linked to teeth grinding include smoking, caffeine consumption, excessive alcohol use and taking certain antidepressant drugs, reports The American Academy of Oral Medicine .

How to stop teeth grinding your teeth in your sleep naturally

You may assume you need to get fitted for a prescription night guard. But that route can not only be expensive, it may also be unnecessary.

Before you book that dentist appointment, try these home remedies to help you stop grinding your teeth in your sleep naturally. They might just do the trick!

1. Wear a nose strip while you’re sleeping

“If your airway is obstructed during sleep, you’re not breathing through your nose properly and that can make you grind your teeth,” says Dr. Phillips. “Anything that can improve your nasal breathing, such as an over-the-counter nose strip, is likely to be very helpful.” One to try: Breathe Right Nasal Strips .

2. Savor a yogurt parfait to stop grinding your teeth naturally

Yogurt is a good source of calcium and vitamin D. These two nutrients are important for regulating the nervous system and healthy muscle function, including your jaw muscles.

Research in BMC Oral Health shows people who lack adequate amounts of these nutrients may be more prone to sleep bruxism. This may be because low levels of calcium and vitamin D have been associated with increased anxiety and depression, and the psychological stress in itself can lead you to unknowingly grind teeth while you’re asleep.

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The good news? Boosting your intake with yogurt can help. And to boost the benefit, add some blackberries, raspberries or bananas. The extra dose of magnesium can help with muscle relaxation so that it’s easier to relax your jaw. Sprinkle in some granola, too, which contains both magnesium and calcium.

3. Relax with a warm compress

Applying a warm (but not too hot!) compress or heating pad on the tight, painful parts of your jaw can increase blood flow and relax those stiff muscles, says Dr. Phillips. She recommends keeping the heat on the affected area for about 10 to 20 minutes, three to four times a day.

4. Stand tall to stop grinding your teeth in your sleep naturally

Surprisingly, poor posture while you’re awake can affect how you sleep. If you walk hunched over or with your head leading your body in a C-position (think “tech neck”) you could be doing so with a clenched jaw. This forward leaning stance can make it harder to relax these muscles when you’re sleeping, says Dr. Phillips.

Here’s a simple exercise Dr. Phillips suggests to help counteract this head forward posture. (Note: Check with your doctor first to make sure it’s okay to do — Dr. Phillips advises this only if you’re relatively active and healthy.) “You should notice relaxation in these neck muscles within two to three days,” she adds.

1. Lie down on the floor or stand against a wall. Your head should be flush against the floor or wall.
2. While keeping the back of your head as high and straight, pull your chin in as far as you can, with your shoulders back.
3. Hold for 30 seconds, then release. Aim to do this one to two times a day. Gradually work up to holding this position longer, up to 60 seconds each time.

Tip: “It may be ideal to do this exercise immediately after working on your computer,” Dr. Phillips says. “Notice how your neck feels after this exercise. It should strengthen the muscles around the neck and help with poor posture, which is a problem that can stimulate bruxism.”

Check out the video below for a visual how-to:

5. Sip warm ‘golden milk’

It may sound like an old wives' tale, but having a glass of warm milk before bed really can help you sleep better. That’s because milk contains tryptophan, an amino acid the body uses to help make melatonin, the hormone that promotes sleep. It also helps produce serotonin, a brain chemical that aids in relaxation to improve sleep.

And adding a dash of turmeric to your milk may ease any jaw discomfort from nighttime grinding. The spice contains curcumin, a compound with anti-inflammatory properties. Turmeric has been associated with an ability to reduce pain .

Check out the video below for a quick recipe (swap in regular dairy milk, if you prefer!).

More ways to keep your teeth healthy:

Top Dentists Reveal How to Stop Sensitive Teeth Pain — Fast!

Dentists Say These Foods and Drinks Can Help Prevent Cavities

MDs: Menopause Wreaks Havoc on Your Oral Health — 5 Ways to Keep Your Smile Healthy

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .