Understanding Bruxism : Your Roadmap to a Healthy, Relaxed Jaw
Discover possible causes for clenching and grinding that can contribute to TMJ Dysfunction and jaw pain, as well as possible solutions to help you find relief.
Do you find yourself waking up with a sore jaw or experiencing unexplained headaches?
Do you come home at the end of the day and your face feels tired, achy, and sore?
If so, there’s a good chance that you are one of the many people silently battling bruxism, a common dental condition that affects both adults and children.
In this blog post, we'll take a closer look into the world of bruxism, exploring its different types (yes there’s more than one type!), possible causes, and most importantly, effective solutions to alleviate this annoying habit.
What is Bruxism?
Bruxism is the medical term used to describe a common dental condition where people grind or clench their teeth, often without realizing it. This can happen during the day or at night while sleeping.
Although it doesn’t sound like a big deal at first, if left unmanaged it can cause serious problems with your jaw muscles, your teeth, and even the temporomandibular joints themselves.
Awake Bruxism
Awake Bruxism happens when a person clenches or grinds their teeth throughout the day. More times than not, this is a direct result of stress.
Why do I clench my jaw during the day?
Many factors can come into play for those who clench/grind during the day. Such factors can include :
Anxiety
Sensitivity to Stress
Depression
People who tend to be more aggressive, hyperactive, and competitive
Coping mechanism - habit during deep concentration (ie chewing the inside of your cheek)
Sleep Bruxism
Sleep bruxism, on the other hand, occurs while a person sleeps and is considered a sleep-related movement disorder. People with sleep bruxism may wake up with jaw pain, headaches, or even damaged teeth. This type of bruxism is often linked to sleep disorders, stress, or misaligned teeth.
Why do I clench/grind my teeth in my sleep?
While the exact cause of sleep bruxism can’t be pinpointed, contributing factors may include:
High Stress Levels. Stress is probably the most significant risk factor at play here. Anger, frustration, tension, and anxiety are valid emotions that can lead to clenching and grinding.
Genetics. Sleep bruxism tends to run in families. So if other members of your family have bruxism, there’s a good chance that you may have it as well.
Medications. Certain medications can cause bruxism as a side effect. Some of these meds include SSRI antidepressants (ie Paxil, Zoloft, Prozac), SNRIs (ie Effexor, Pristiq, Cymbalta), Lithium, antipsychotic meds, and ADHD meds that are stimulants (ie Adderall, Vyvanse).
Vitamin Deficiencies. Some studies have shown that deficiencies in Iron, Vitamin D, Vitamin C, and a low dietary Calcium intake can also lead to sleep bruxism. When was the last time you had your bloodwork checked?
Irregular Sleep Patterns. Intermittent episodes of grinding seem to be connected to changes in sleep patterns. This may explain the associations that have been found between bruxism and Obstructive Sleep Apnea, where your body subconsciously attempts to help open the restricted airway by repositioning the lower jaw and tongue.
Lifestyle Choices. Believe it or not, excessive intake of alcohol, caffeine, or recreational drugs (Ecstasy, Cocaine) can also play a key role in clenching and grinding.
What signs and symptoms should I be looking for?
Teeth grinding or clenching
Flattened, fractured, chipped, or loose teeth
Worn tooth enamel
Increased tooth pain or sensitivity
Tired and tight jaw muscles
Jaw pain
A locked jaw unable to open or close completely
A pain that feels like an earache
A dull headache in the temples
Chewing on the inside of the cheek
Saying goodbye to Bruxism
Although there are no magic cures to get rid of Bruxism completely, there are definitely actions that can be taken to help mitigate this.
Awareness. Some people aren’t aware of how much time they actually spend clenching/grinding throughout the day. In order to increase awareness, try setting 5 random timers on your phone to go off throughout the day.
When the timers go off, ask yourself whether or not you are clenching. If you are indeed clenching, tell yourself to relax your jaw and your facial muscles.
Use your Notes App on your phone to record patterns you may be noticing such as things you are doing when you catch yourself clenching (ie always during your commute). Share this information with your healthcare provider.
Bloodwork. Definitely not the most pleasant thing to have done but it is a necessary evil. Having bloodwork done to check for any deficiencies is a good place to start.
Sleep Hygiene. Come up with a nightly routine to set the stage for a great night’s sleep.
Limit your exposure to blue light a couple of hours before bed.
Limit your alcohol or caffeine intake.
Sleep in as dark a room as possible.
If you suspect that your bruxism may be related to a possible sleep disorder, please consult with your physician or airway-focused dentist.
Stress Reduction. There are so many healthy ways to deal with everyday stress.
Meditation - Spotify and YouTube have some great content to help you with this. My personal favourite is the Calm Channel on YouTube.
Exercise - Go for a walk or a run if running is your thing. Being active triggers a dopamine response (which is the feel-good hormone)
Breathwork - Taking even 5 minutes to focus on breathing can change your entire day. Mindbodygreen has a great article for beginner breathwork. You can find it
Oral Appliances. In order to protect your teeth from the damage caused by grinding, your dentist might recommend a mouthguard or a mandibular advancement device.
Massage Therapy. Massage can be a great way to address muscle tension and pain points related to bruxism. Intraoral techniques are very effective at addressing tight jaw muscles and leave you feeling with a sense of jaw freedom you didn’t even realize you needed.
Your Massage therapist can also send you home with a tailored exercise program to help you maintain your newly found gains.
In conclusion, bruxism might be a common dental problem, but it can cause significant discomfort and damage if left unaddressed.
Whether you’re dealing with awake or sleep bruxism, recognizing the signs and understanding the triggers is the first step toward finding relief.
By increasing awareness, managing stress, improving sleep habits, and seeking professional help, you can take control of your oral health.
Remember, while there might not be a one-size-fits-all solution, there are various methods and techniques to alleviate the effects of bruxism. So, here’s to healthier jaws, happier smiles, and a bruxism-free future!
About the Author
Jeannine Weddell, RMT, is a registered massage therapist with the CMTO. With a passion for holistic wellness, Jeannine is dedicated to helping clients find relief from jaw pain. For more information or to schedule an appointment, visit www.mlniagara.janeapp.com.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.
