How to Manage Teeth Grinding Naturally: An Evidence-Informed Guide

Amardeep
Dec 2
6 min read

Teeth grinding during sleep is also called 'bruxism' in medical terms. A lot of Aussies are facing this common dental problem which is also recognised as sleep disorder that affects their dental health as well as their mental states. However, occasional teeth grinding during sleeping is considered not very harmful, but frequent and forceful grinding can result in aching jaws, headaches in the morning, worn enamel, cracked teeth, and even disrupted sleep.

At Bradbury Dental Surgery, we are committed to providing trusted, health-related information. We understand how annoying sleep issues can be, so in this guide, we will help you understand natural and supportive methods that can help manage the grinding at nighttime.

Important Medical Disclaimer: The content in this article is for general educational purposes only and does not constitute medical or dental advice, diagnosis, or treatment. Sleep bruxism can be associated with complex medical conditions, including sleep apnoea. Always seek the advice of your dentist or other qualified health provider with any questions you may have regarding a medical condition.

Understanding the "Why": What Causes Sleep Bruxism?

To effectively manage teeth grinding, it helps to understand that it is rarely caused by just one thing. Modern dental science views sleep bruxism as a dental problem. often regulated by the central nervous system.

This means it is related to how your brain manages sleep and stress. Basically, it is a "multifactorial" condition that often involves a combination of:

Psychosocial Factors: High levels of stress and anxiety are commonly mentioned as the main causes.
Sleep Arousal: Studies indicate that grinding often occurs during "micro-arousals" – those brief moments when the brain goes from deep sleep to light sleep.
Lifestyle Stimulants: The use of alcohol, caffeine, and tobacco has been associated with increased muscle activity during sleep.
Medications: Certain prescription drugs, particularly some antidepressants, may have bruxism among their potential side effects.

The Sleep Apnoea Connection

One of the most important reasons to get professional advice for grinding is that it can indicate the presence of Obstructive Sleep Apnoea (OSA).

Obstructive Sleep Apnoea (OSA) is a condition where the airway becomes blocked partially or completely during sleep. Recent clinical studies highlight a strong connection between OSA and sleep bruxism, but some theories suggest that grinding may be a protective mechanism to reopen the airway, so this complex relationship is still an ongoing area of research.

Why this matters: If your teeth grinding is blocked due to a narrow passage for the airway, then using only standard relaxation techniques to manage this condition is not beneficial. Hence, the professional screening is important to handle this problem precisely.

7 Supportive Approaches to Manage Sleep Bruxism

If you have eliminated your serious medical causes, then the following lifestyle strategies can be helpful to reduce the frequency of teeth grinding as well as relax the jaw muscles.

1. Deepening Your Stress Reduction Routine

As anxiety and tension are commonly regarded as the main causes of bruxism, active relaxation is a sensible management practice.

A woman meditating in a seated yoga pose, surrounded by two clouds, with the title “Deepening Your Stress Reduction Routine.

Progressive Muscle Relaxation (PMR): This technique involves tensing and then releasing that particular group of muscles. A review published in 2019 suggested that relaxation practices can foster good sleep, which can indirectly help with the management of bruxism.
Diaphragmatic Breathing: Engaging in slow and deep abdominal breathing for a period of 5 to 10 minutes before going to bed will make your body ready for a deep sleep.

2. Optimising Sleep Hygiene

'Sleep hygiene' is a term that denotes the quality of the sleeping environment and the sleeping habits of an individual. Because grinding is associated with disrupted sleep (frequent waking), enhancing the quality of sleep can be an effective method to combat the problem.

six sleep hygiene practices: maintaining a sleep schedule, limiting light exposure, avoiding heavy meals before bed, establishing a relaxing routine, reducing caffeine intake, and exercising regularly.

The Caffeine Cut-Off: Caffeine is a stimulant whose effects can last for hours in your system. Instead of coffee or black tea, consider water or herbal tea after midday to avoid overstimulation of the nervous system during the night.
Alcohol Awareness: Although drinking alcohol might help you to fall asleep, it is recognised that it disrupts sleep patterns in the later hours of the night.
Make a Sensory Sanctuary: For good sleep, make sure your bedroom is cool, dark, and quiet.

3. Practise Proper Jaw and Tongue Posture

Although sleep grinding is involuntary, incorporating simple jaw exercises and training your jaw to rest correctly during the day can significantly reduce overall tension that carries over into sleep. The Exercise: Adopt the correct resting posture for your mouth.

The Exercise: Keep the right posture for your mouth to rest:

Lips: Slightly closed.
Teeth: Apart (there should be a slight gap between your upper and lower teeth).
Tongue: Resting lightly on the roof of your mouth.

4. Magnesium and Natural Supports

Many patients ask about supplements that help to avoid grinding.

Infographic showing magnesium sources: leafy greens, nuts, seeds, whole grains, and herbal teas.

Magnesium: Magnesium is a very important mineral for the normal function of the muscles. Although reports from people suggest that it may help in relaxing the jaw muscles, there is still little high-level clinical evidence (such as randomised control trials) specifically showing that magnesium treats or cures sleep bruxism. However, being sure of not being magnesium-deficient is beneficial for health and muscle function.
Heat Therapy: Applying a warm pack on the jaw muscles for 10 minutes before going to bed is a way of increasing blood flow and helping to relax the masseter muscles.

Note: Always consult your GP before starting new supplements, especially if you are pregnant, breastfeeding, or taking other medications.

5. Daytime Habit Breaking: "Lips Together, Teeth Apart"

Many night-time grinders also experience daytime jaw clenching, which can build tension that carries into sleep. You may be holding tension in your jaw while driving or working without realising it.

Infographic demonstrating the habit ‘lips together, teeth apart’ with simple facial illustrations.

The Exercise: Keep the right posture for your mouth to rest:

Lips: Slightly closed.
Teeth: Apart (there should be a slight gap between your upper and lower teeth).
Tongue: Resting on the roof of your mouth.

Use visual reminders like a sticker on your computer screen that tells you to check your jaw position during the day.

6. Facial Massage Techniques

The self-massage is referred to as a natural way of physical therapy for the face. Just before going to sleep, dedicate two minutes for massaging the major chewing muscles:

Infographic showing facial massage steps: upward strokes, eyebrow lifts, lymphatic drainage, and sculpting.

The Masseter: The muscle is at the corner of your jaw (bite your teeth together to feel the muscle pop out, then relax). Use two fingers to rub it in small circular motions.
The Temporalis: This muscle is shaped like a fan and is on the side of your head (temples). The presence of tension here is a major cause of morning headaches. Massage this area gently in circles, moving upwards.

When you find "trigger points" (knots in the muscle), apply gentle pressure to that spot for 10 seconds until it releases.

An anatomical illustration of the human skull showing key jaw muscles involved in chewing and bruxism, including the temporalis muscle, masseter muscle, buccinator muscle (cut), and the TMJ capsule.

7. Stretching the Neck and Shoulders

The jaw muscles are connected to the neck and shoulders. If you have a bad posture throughout the day (tech neck), this tension goes down to the jaw muscles.

Illustration showing four neck and shoulder stretches: neck flexion, neck extension, lateral neck flexion, and a shoulder stretch, with a woman demonstrating each exercise.

Simple neck stretches, placing one ear to the shoulder, or light swaying of the head from side to side are the exercises that can help loosen the interconnected fascia and muscles before you go to bed.

When Professional Intervention is Necessary

Natural methods work very well for supportive care, but they cannot substitute professional treatment when the damage is severe.

You should book a consultation if you notice:

Visible wear or flat spots on your teeth.
Sensitivity to hot and cold.
Frequent morning headaches or earaches.
Locking or clicking sounds in the jaw joint (TMJ).
Protection: It provides a physical barrier to protect the enamel wear.
Joint Support: It can be designed to support the jaw joint in a neutral position.

How We Can Help

At Bradbury Dental Surgery, our clinicians can assess your teeth and jaw joints to determine the extent of the wear. If necessary, we may recommend a custom dental splint (bite guard).

Custom splints may be compared to "boil-and-bite" pharmacy guards, which sometimes turn out poorly fitting, but a custom splint is shaped accurately to your teeth.

Protection: It provides a physical barrier to protect the enamel wear.
Joint Support: It can be designed to support the jaw joint in a neutral position.

While a splint does not cure the grinding reflex, it is surely one of the most dependable ways to protect your teeth from permanent damage. We often see that using a custom splint together with natural stress-reducing techniques gives the utmost relief.

Summary

Teeth grinding is a complex situation that affects dental health as well as sleep health and increases stress. With a holistic approach, you can improve your oral health by improving sleep hygiene and stress management through professional intervention.

If grinding teeth is a concern for you as a dental issue that is impacting sleep and mental health, Bradbury Dental Surgery is ready to assist you. We examine your wear patterns and discuss whether a custom splint will be appropriate for you or not.