Jaw grinding can cause headaches, tooth decay, and other problems. This habit can occur during the day or night, but correcting it usually requires careful jaw training and lowering the stress responsible for the problem. In most cases, treatment from home is successful, but professional medical care may be required in others.
Step
Part 1 of 3: Part One: Fixing Habits
Step 1. Use a warm compress
Soak a clean washcloth in hot water. Squeeze, then hold the damp washcloth against the tense or painful jaw for 10 minutes.
- Perform this procedure as soon as you notice tension or pain in the jaw. You can also repeat this procedure as soon as you realize it will cause high stress to help prevent stress before it occurs.
- The warmth of the compress should loosen the muscles in your jaw and help relax them. A loose jaw is less likely to tense up and start snapping again.
Step 2. Massage the jaw
Use your fingers to gently massage the affected muscles. Apply gentle but firm pressure to the tense jaw area, then massage around the jaw area and the entire mouth in small circular motions.
- This step is best done before you have a chance to grit your jaw, but you can also repeat it once you notice jaw tension or pain.
- Massaging areas that are tense or painful can release tension in the jaw muscles. Once your muscles are relaxed and limp, you naturally have less desire to grit your jaw.
Step 3. Practice correct jaw placement
If jaw clenching has become a chronic problem, chances are you've gotten used to holding your jaw in the wrong position without you even realizing it. Practicing proper jaw placement every few hours throughout the day can retrain your brain and muscles.
- When you purse your lips, a slight gap between the upper and lower teeth should remain.
- Place the tip of the tongue between the front teeth. Hold there for at least five minutes. During this time, the jaw muscles should relax and rearrange to a more natural position.
- If this simple correction doesn't feel comfortable or helpful, you may have to ask your dentist to show you the best position for your jaw. Remember the taste and take pictures of the appearance. Refer to these images later while practicing the same placement in front of the mirror.
Step 4. Take the right dietary supplements
In particular, you should increase your intake of calcium, magnesium, and vitamin C. Adequate amounts of these ingredients can help regulate muscle activity in the jaw.
- You can increase your intake of these nutrients through food or by taking daily nutritional supplements.
- If you choose to take nutritional supplements, be aware that you should take one part magnesium for every two parts calcium. For example, you can take 600 mg of calcium and 300 mg of magnesium. The amount of vitamin C must be determined separately; The adequate daily dose is 90 mg per day.
- Repeat the habit of taking this nutrient daily for at least two months before determining whether or not this nutrient helps you.
Part 2 of 3: Part Two: Coping With Stress
Step 1. Identify stressors
Stress can cause you to grind your jaw during the day and night. While stress is unavoidable, you can figure out how to deal with stressors once you've identified them.
- Consider keeping a journal to help trace the causes of your stress. Keep a record of any anxiety-provoking events, even if they seem mild, and pay special attention to stressors that occurred shortly before or during a daytime jaw-crowding event.
- Avoid negligible stressors. For triggers that cannot be ignored, balance them with behaviors that help calm the mind. For example, you can listen to relaxing music, indulge in a warm bubble bath, meditate, or calm your mind with aromatherapy.
Step 2. Set the sleep cycle
Following a regular sleep pattern should improve the quality of your sleep, which can reduce jaw grinding at night. A good eight hours of quality sleep each night can also reduce stress, making it easier for you to stop grinding your jaw during the day.
- Go to bed and wake up at the same time every day, regardless of your schedule. Try to schedule sleep for the full eight hours in between.
- Apart from increasing the amount of sleep, you should also try to improve the quality of your sleep. Try to relax your body and mind completely before going to bed. Avoid caffeine and alcohol, as they can alter the body's sleep cycle. Sleep at a comfortable temperature, slightly cool, and turn off all bright lights and sources of irregular noise.
Step 3. Exercise
Regular exercise can relieve stress while regulating your mood and immune system. As a result, the stress that causes jaw clenching should be reduced, and the muscles in the jaw should become stronger and more flexible.
You don't have to do strenuous exercise to get the benefits of exercise. Try walking at a slow to moderate pace for 30 minutes a day, three to five times a week. Make this a part of your routine for at least two months, if not forever
Part 3 of 3: Part Three: Seeking Professional Medical Help
Step 1. Schedule appointments with dentists and doctors
Jaw grinding is often a multifaceted problem, involving both physical and mental factors. A skilled dentist should be able to treat the oral components of the problem, but you should talk to your GP to determine a treatment plan for other factors.
Step 2. Invest in a dental splint (a device used to stabilize teeth)
Mouth guards or dental splints can keep the teeth separate and protect the teeth from damage caused by jaw grinding. Although more expensive, dental splints are better than over-the-counter mouth guards.
- In general, mouth guards are made of hard plastic. You will still feel the pain caused by the jaw grinding, and the pain can exacerbate the underlying tension.
- Dental splints are made of soft acrylic and conform to the shape of your mouth. A dental splint won't stop jaw grinding, but it should reduce the associated pain and may prevent the tension in your jaw from worsening.
- Note that both mouth guards and splints are generally provided for handling at night, but in extreme cases when daytime bluffing is a problem, you can wear these during the day.
Step 3. Fix misaligned teeth
If your teeth are damaged or misaligned, this can contribute to your jaw grinding problem. Consult a dentist to determine the best way to address the underlying problem.
- Braces can help correct severely misaligned teeth. However, in some cases, the dentist may recommend a dental crown to correct this problem.
- If you have a damaged tooth, restoring it can help restore proper alignment of the teeth.
Step 4. Seek professional therapy
There are different types of therapy that can help improve jaw grinding, but the most common are biofeedback and cognitive behavioral therapy.
- Biofeedback is a type of physical therapy. During this procedure, your doctor will examine how you hold and control your jaw through special monitoring equipment. Doctors can use the same equipment to help train and regulate muscle activity in the jaw.
- Cognitive behavioral therapy addresses the psychological component behind jaw grinding. Talking to a trained psychologist or counselor can change the way you approach stress and react to it, which can result in less anxiety.
Step 5. Try acupuncture
Talk to an acupuncturist about common treatments that can reduce jaw pain and tension. Although there is very little scientific evidence proving the effectiveness of acupuncture, acupuncture stands out as a popular form of alternative medicine.
Similarly, you can also find out about professional acupressure treatments. Acupuncture uses strategically placed needles to control pain in the body, but acupressure puts intense pressure on strategic points
Step 6. Find out about muscle relaxants
Muscle relaxants can relax the muscles in the jaw, which will help prevent the jaw from grinding. You can ask your doctor about muscle relaxants taken orally or injected.
- Oral muscle relaxants must be prescribed by a doctor, and you should only take them for short periods to avoid dependence. These medications calm the body's overall immune response. This medicine can also cause drowsiness, so you should take it at bedtime.
- Treatment OnabotulinumtoxinA (Botox) is injected directly into the affected area and only relaxes the muscles around the jaw muscles. This treatment is valid for a long time, but is usually only prescribed as a last resort.
Step 7. Check the medicines you are taking
If you are currently taking prescription medications for a long period of time and you did not grind your jaw before you started the medication, ask your doctor. This habit of grinding your jaw may or may not be a side effect of the medication you are taking.
- If the drug is indeed causing this problem, the doctor can prescribe a different medication to help eliminate this jaw grinding.
- While there are different types of drugs that can cause jaw grinding, some of the most common culprits include antipsychotic and antidepressant medications, including selective serotonin reuptake inhibitors (SSRIs).
- Note that alcohol, smoking, and recreational drugs can also cause jaw grinding and should be avoided.
