stop grinding your teeth

10 useful ways to stop grinding your teeth

Do you have a dental issue, and you need to chat right now with an expert dentist? 

Table of Contents

Teeth grinding, described as bruxism, is a typical problem for both kids and adults. While teeth grinding or teeth clenching more typically happens during the night, called nocturnal bruxism, some people suffer from bruxism while they are awake. Read this article to find out some useful ways to stop grinding your teeth, relief from stress, and overall improve the quality of your life.

CAUSES

Doctors cannot completely understand the root cause of bruxism. It can be due to a combination of psychological, physical, and genetic factors. 

Daytime bruxism: stress, anxiety, frustration, anger, and so on… all these “bad” emotional feelings can grow up negative energies inside yourself. The natural way for your system to eject these energies might trigger bruxism.

Nighttime bruxism: the main causes are sleep disorders (OSA-Obstructive sleep apnea) or other chewing activities triggered while you sleep.

Overall we can consider these as the causes of bruxism:

  • Stress
  • Depression
  • Anxiety
  • Malocclusion
  • Sleep disorders
NOTE: It has been found that 70 percent of individuals clench and grind their teeth as an outcome of stress and anxiety. Some research has revealed a possible link between teeth grinding and a stressful work environment.

ISSUES CAUSED FROM NON-TREATED BRUXISM

It’s vital to take measures to stop daytime and nighttime grinding before creating damages. These are the main issues caused by non-treated bruxism:

The view of teeth with their enamel consumed due to bruxism.

Here are 10 useful ways to stop grinding your teeth:

1. MOUTHGUARD

Mouthguards are a type of occlusal splint used for sleep bruxism. They work by cushioning your teeth and stopping them from grinding versus each other while you sleep (or even if you are awake). Mouthguards can be personalized at the dentist’s workplace or acquired over the counter (OTC). If you have chronic sleep bruxism, tailor-made mouthguards may help safeguard your teeth from damage.

Customized mouth guards are more pricey than OTC options, but may be a better option. They have been available in varying degrees of density, and they’re fitted particularly to your jaw’s shapes and size. These kinds of mouthguards are usually more comfortable than store-bought mouthguards as they’re made of softer product. OTC nighttime mouthguards are typically made from plastic.

When purchasing an OTC mouthguard, look for one that’s made of soft plastic or one that can be boiled to soften it. OTC mouthguards might not be as reliable for severe bruxism as custom-made types; however, their low expense may make them an appealing and practical service for individuals with small teeth grinding.

It may be effective if your teeth grinding is triggered by crowded or misaligned teeth.

An example of night guard.

REDUCE STRESS, ANXIETY, AND DEPRESSION: STOP GRINDING YOUR TEETH

Use one or more of the following suggestion to help yourself relief from the stress:

2. YOGA

Try downloading a meditation app or joining a meditation group. 

Meditation takes practice. It may be best utilized in conjunction with other treatments, too.

Individuals did two 90-minute Hatha yoga sessions weekly for eight weeks showing an important relief from daily life stress.

3. DEEP BREATHING

Numerous studies show the connection between the breathe and our emotional state. By practicing deep breathing sessions, you can develop a certain state of calmness and mindfulness. It’s well known that if you can have profound and long breaths, you can also calm your mind.

4. MEDITATION

Nowadays, there are a lot of ways to discover peaceful meditation sessions. You can do it comfortably from home using your smartphone or join a group of meditation as well. Everything depends on how you prefer to start this journey.

5. TAKE TIME FOR YOURSELF

Read a book, enjoy a bath in the evening, go for a massage, listen to your favorite music, and dedicate time to yourself. You will automatically feel better and more peaceful.

6. PSYCHOTHERAPY

If you feel stuck in a particular situation, and this is creating stress in yourself, or you don’t know how to solve a certain situation in your life, you can always help yourself with psychotherapy.

LIFESTYLE: STOP GRINDING YOUR TEETH

7. CUT BACK ON ALCOHOL

Drink alcohol will make your bruxism only worst and worst. Cut it back to see a lot of benefits.

8. QUIT SMOKE

Cigarettes seem to help you to handle stress, but it is precisely the opposite. Smoking is stressing your whole body, and if you quit smoke, it will help you to stop grinding teeth. Furthermore, smoke contributes to increasing the periodontal issues and gingivitis.

9. AVOID DRUGS

Consider avoiding cocaine, MDMA, or ecstasy completely. These drugs are a danger for your overall health and your grinding teeth as well.

10. BIOFEEDBACK THERAPY

Biofeedback is a technique created to help people become conscious of bad behavior and remove that behavior. It can be used to alleviate both sleep and awake bruxism.

A biofeedback therapist will teach you how to manage your jaw muscle movements through visual, vibratory, or auditory feedback generated from electromyography.

One review discovered proof that there may be short-term advantages when finished with contingent electrical stimulation. More research study is needed to comprehend the long-lasting benefits and effectiveness with other biofeedback techniques.

(11) BOTULINUM TOXIN

In four research studies, scientists found that injections of botulinum toxin (Botox) may decrease discomfort and the frequency of teeth grinding in otherwise healthy participants.

Go over the benefits and risks with your medical professional before starting Botox injections to treat bruxism. For this treatment, the doctor will inject small amounts of Botox straight into the masseter. The masseter is a big muscle that moves the jaw, and it is involved in bruxism as well. Botox will not cure bruxism. However, it can assist relax this muscle.

The injections might need to be repeated. Advantages usually last for 3 to 4 months. 

TONGUE AND JAWMUSCLE WORKOUT

Tongue and jaw muscle workouts can help you unwind the jaw and facial muscles and maintain proper alignment of your jaw.

Try the following workout: 

Open your mouth wide while touching your tongue to your front teeth. This assists unwinds the jaw. State the letter "N" out loud. This will keep your top and bottom teeth from touching and help you avoid clenching. You can likewise attempt carefully massaging your jaw to chill out the muscles.

WHEN TO SEE A DENTIST

You should visit your dentist if you trigger one or more of the below-mentioned symptoms:

  • The facial area near your ears is painful (especially in the morning when you wake up)
  • Partner says you make grinding sounds during the night
  • Your teeth start to crack
  • Your teeth are sensitive

Also read: how can you tell whether you have a cavity from home.

The takeaway

Stop grinding your teeth is an essential step toward a healthier life. It will not happen overnight. It requires efforts and the decision to make a Changement.

Apply some of our suggestions in your life and start to see the benefits.

We recommend you always keep in touch with your dentist. He is the best professional that will help you to solve this problem.

Even during pandemic COVID-19, it is completely safe to visit your dentist. If you want to know more about it you can read how to stay safe at the dentist during COVID-19.

For reference:

The Bruxism Association

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