How do you know if you’re grinding your teeth at night? If you share a bed with someone, they can tell you. The sound of nighttime teeth grinding, also called sleep bruxism, can be loud and disruptive. 

However, if you sleep by yourself, you might identify teeth grinding because you experience sore jaw muscles in the morning. This can feel like a headache because your jaw muscles stretch up the sides of your head to your temples. You might also experience a sore neck, shoulders, and ears. Teeth chipping and cracking could make your teeth sensitive. You might notice that your teeth are flatter or shorter than they used to be. 

Once you know that you are grinding your teeth, take action quickly. Sleep bruxism can damage or even destroy your teeth, so acting quickly is essential to protect them. Here are some strategies to consider for stopping your teeth grinding.

If You are Grinding or Clenching at night, Get Tested for Sleep Apnea

Sleep bruxism is sometimes associated with sleep apnea. In sleep apnea, your breathing stops many times at night, forcing your brain to awaken enough to resume breathing. You might not be aware this is happening, even though you (or others) might notice patterns of excessive snoring. The problem is that many sleep apnea patients do NOT snore at all. In that case, your sleep bruxism may be the only indicator of a deeper, underlying problem. Other sleep apnea symptoms include daytime sleepiness, morning headaches, and waking up unrested. Complications of sleep apnea can be dangerous or even deadly, so don’t wait to see if you’re being affected by this condition. 

The only way to know if you have sleep apnea is to take a sleep test. Most people can take a sleep test in bed using a take-home system. At the Michigan Center for TMJ & Sleep Wellness, we can coordinate a sleep test for you. Then, we can help you get a comfortable, convenient sleep apnea treatment that protects your teeth from bruxism.

Reduce Caffeine and Alcohol Consumption

If you can’t identify any psychosocial causes that could be behind your teeth grinding, consider cutting back on caffeine and alcohol consumption. People who consume more than six cups of coffee daily are twice as likely to grind their teeth. Note that these are 8-ounce cups of coffee–two Starbucks Ventis are 5 cups. If you’re refilling from the office pot or perk, measure the size of your mug to know how much coffee you’re drinking. 

For alcoholic beverages, cut back at least to the common definition of moderate drinking: one drink per day for women and less than two drinks per day for men. Again, size and strength matters. A standard glass of wine is five ounces, and a standard 12-ounce beer is five percent alcohol by volume (ABV). If you fill a 9-ounce wine glass or drink a pint of seven percent beer (common for many popular styles), you’re drinking essentially two units. 

Timing also matters. To reduce bruxism risk and avoid impacting your sleep, stop consuming caffeine about 10 hours before bedtime and alcohol about four hours before bedtime.

Eliminate Smoking or Other Forms of Tobacco Use

Nicotine is another common stimulant that can contribute to bruxism. It’s best for your health (including your dental health) to quit smoking entirely. However, if quitting is too hard, you can try cutting back to see if it helps. Heavy smoking (20 cigarettes a day or more) is strongly associated with regular bruxism. Light smoking (10-19 cigarettes a day) is associated with less frequent bruxism. 

Other types of tobacco, such as snuff or cigars, can also contribute to bruxism.

Get TMJ Treatment

Another common cause of sleep bruxism is temporomandibular joint disorders (TMJ or TMD). These disorders of the jaw system can often cause teeth clenching and grinding, both at night and during the day. 

At the Michigan Center for TMJ & Sleep Wellness, we can evaluate your jaw to determine whether you have TMJ. Even if TMJ treatment doesn’t immediately stop your bruxism, a properly made custom TMJ orthotic can protect your teeth from bruxism damage.

Consider Mental Health Strategies

Many people grind their teeth for psychosocial reasons. Stress is one of the most common reasons people grind their teeth both day and night. You likely know if stress is behind your teeth grinding. 

However, anxiety, sadness, depression, and aggressive personality traits can all contribute to teeth grinding at night. 

Depending on the severity of your psychological issues, you might consider self-help strategies first. If you don’t see improvement or if your problems are serious, consider getting professional help.

Ask Your Doctor If Medications Contribute

Unfortunately, bruxism is a common side effect of many medications. Medications for ADHD (attention deficit hyperactivity disorder), depression, and seizures can all increase bruxism risk. 

If you experience bruxism, ask your doctor if this is a known side effect of your medication. See if you have options for a different medication or if your dosage might be reduced while maintaining effectiveness. 

Remember: always talk to your doctor before stopping or switching medications.

Relief from Sleep Bruxism in Detroit

Do you want to stop your sleep bruxism, but the home remedies you’ve tried haven’t helped? At the Michigan Center for TMJ & Sleep Wellness, we’ve helped many people get relief from bruxism and may be able to help you. 

Please call (248) 480-0085 today to request an appointment at our Rochester Hills office, which serves the entire Detroit area.