Do You Clench Your Teeth? Here's Some Advice on How to Relax Your Jaw

Even if you don’t consciously clench your teeth, if you wake up with a sore jaw or if you suffer from the pain of temporomandibular joint disorder (TMJ), you may engage in a sleep habit known as bruxism. 

Bruxism entails clenching your jaw and grinding your teeth at night, which can wear down your molars and cause other forms of damage, too.

Jason Ray, DDS, is an expert family dentist who wants you and your family to have strong, healthy teeth for life. If you have the habit of clenching your jaw or grinding your teeth, we want to help you break it, before you break your teeth and need restorative dentistry.

Are you ready to stop clenching your jaw? Read on to find out how to get relief and keep your teeth safe by relaxing your jaw.

Why do you clench your teeth?

If you clench your teeth, you may do it unconsciously. But if you suffer from jaw pain, or if your dentist tells you that you engage in bruxism, start to pay attention to how your jaw feels. Factors such stress, anxiety, misaligned teeth, sleep disorders, and certain medications increase your risk for teeth clenching. 

Here are some signs of bruxism: 

• Jaw pain 
• Jaw that catches or pops
• Headaches, especially upon waking 
• Worn or damaged teeth 
• Increased tooth sensitivity
• Earaches without infection

If you feel drowsy during the day, that can also be a sign that you grind your teeth at night, possibly due to a sleep breathing disorder called obstructive sleep apnea.

How to relax your jaw 

Just because a habit was previously unconscious doesn’t mean that you can’t change it. Now that you’re aware of your teeth clenching and the reasons behind it, you can use your new awareness to consciously relax your jaw. Try to:

Massage your jaw

Several times a day, use your fingertips to gently massage your jaw muscles. Begin at your temples. Circle slowly and gently down to your jawline. 

Stretch your jaw

Slowly open your mouth as wide as possible, then close it. You may find that you automatically yawn. Repeat the stretch several times in a row to relax your muscles. 

Weight-train your jaw

No, you don’t have to go to the jaw gym. You can weight-lift for your jaw in the comfort of your home, office, or school. 

Place your thumb under your chin and gently press upward as you try to open your mouth. You’ve now begun resistance training for your jaw. This exercise both strengthens and relaxes your TMJ muscles.

Realign your head

Do you sit or stand with your head in a forward position? Do you frequently bend your head down to check text messages or read on devices? Your spine and head are probably out of alignment. 

Keep your head directly over your shoulders. When you maintain good posture, you avoid excess stress on your jaw muscles.

Change your workstation

You may need to change how and where your computer is set up, as well as the type of seating or desk you use in order to keep your head and spine in a properly aligned position. 

Since you probably spend a good portion of your day at work, creating a more ergonomically efficient office design can do wonders for reducing tension in your jaw. 

Consider professional help 

If self-care techniques don’t cut it, you may need professional evaluation and treatment. Dr. Ray may recommend remedies, such as:

Night guard

We can create custom-fit mouthguard to protect your teeth and help reduce the impact of clenching during sleep. 

Splints 

Dental splints reposition your jaw so you’re not as likely to clench it. 

Ultrasound therapy 

Ultrasound may help reduce inflammation and pain in your jaw muscles. 

Cognitive behavioral therapy (CBT)

CBT can help you manage stress and develop healthier coping mechanisms so you don’t take stress out on your jaw. 

Lifestyle changes for long-term relief

Certain lifestyle changes can also help prevent teeth clenching. Consider: 

Diet and hydration

When it comes to teeth clenching and muscle tension, avoiding caffeine and alcohol can make a world of difference. Dehydration can worsen muscle cramps and tension, so drink plenty of water.

Exercise 

Staying active can reduce stress levels and promote relaxation and flexibility. These can benefit your jaw muscles, too.

Sleep

A regular sleep routine helps reduce stress and tension, decreasing your teeth clenching. 

Do your teeth already suffer from your clenching habit? Our team provides a range of restorative dentistry solutions. Just reach out to us today via phone or our internet form. We’re located in Santa Monica, California, and serve the greater Los Angeles area.