how to stop teeth clenching
Dec 20

How to Stop Teeth Clenching in Sleep or During the Day - 5 Proven Practices

Dec 20

Key Takeaway:

  • Try to relax yourself and mind before going to bed
  • Take a hot shower and write down all the negative thought on a piece of paper
  • Use nighttime mouthguard to avoid teeth clenching during sleep

Teeth clenching or grinding is becoming a growing problem in the US. Statistics show that every 1 in 10 Americans clench their teeth in their sleep. Some people occasionally do it, while others repeat it regularly while asleep.

Whether you daily or occasionally clench your teeth, it can have wide-ranging consequences for your dental health. The condition can cause you to wake up with tired facial muscles, sore jaw, and severe headaches, not to mention.

If you suffer the same problem and seek ways to stop teeth clenching, we are glad that you have come to the right place. After reading this guide, you will surely learn how to stop cleaning your teeth at night or day.

Why do People Clench/Grind their Teeth?

There could be a host of underlying reasons people grind their teeth. It is a common medical condition that can affect anyone at any age of their life.

Here we have listed the top common cause of why people grind their teeth.

10 Causes of Teeth Clenching

Causes of Teeth Clenching
  • Sleep Apnea:

Sleep Apnea or sleep-disordered breathing are common reasons for teeth clenching. The person with this condition experiences breathing issues at different intervals in their sleep.

Sleep Apnea could be a cause of bad airway health. People who suffer from this condition feel difficulty breathing due to the unusual size of the tongue blocking the upper airway and making it difficult to breathe during sleep.

Using DNA oral appliances can help deal with this issue. The DNA appliance enlarges the palette to make space for the tongue and the mouth to allow proper breathing. When the tongue no longer obstructs the airway passage, you will breathe properly and stop grinding your teeth.

  • Chronic Stress:

People suffering from chronic stress usually grind their teeth even while they are awake. Chronic stress is persistent stress that can cause you to clench your teeth.

When daily stress from work, home, or school weighs down on you, you tend to begin exerting pressure on your teeth, and as a result, you clench and grind. If it’s the stress causing you this problem, try doing the following things to put a stop to it:

  • Workout
  • Yoga
  • Meditate
  • Take a warm shower
  • Get plenty of sleep
  • Spend time outdoors in fresh air
  • Anxiety/Depression:

Anxiety and depression are the common triggers for daytime teeth clenching. To stop bruxism due to anxiety or depression, doctors recommend anti-anxiety medications or prescribe therapy.

Note: Never take anti-anxiety pills without consulting your doctor, as it can adversely affect your overall health.

  • Alcohol or Tobacco:

Very few people know that alcohol and tobacco can be another possible cause of teeth clenching. Many researchers have identified a possible link between bruxism and nicotine dependence.

Also, children’s exposure to secondhand smoke can also result in nighttime teeth clenching in children.

Studies have shown that people who consume tobacco, caffeine, and alcohol in excessive amounts may suffer nighttime bruxism.

Other factors that can include teeth clenching in both children and adults include:

  • Hyperactivity in children
  • Parasitic infection
  • Genetics
  • Medications
  • Misaligned teeth
  • Vitamin deficiencies

How to Stop Teeth Clenching - 7 Key Solutions

Key Solutions to Stop Teeth Clenching

Fortunately, bruxism is an avoidable condition. You can halt it and improve your dental health by taking some strict measures. Here are 7 ways you can stop teeth clenching.

  • Buy a Nighttime Mouth Guard:

Persistent grinding can cause damage to your teeth. Therefore, it is suggested that you get a custom mouth guard to keep your teeth safe at night.

While there come over-the-counter mouthguards, getting a custom made would be better as it will be more comfortable to wear and have a better fitting. A mouthguard is the best option for those who clench their teeth, especially at night.

  • Exercise:

Adding a few workout sessions to your daily routine helps prevent bruxism since it majorly results from anxiety and stress. Try to dedicate a specific time in your day to work out and do it consistently to see some surprising results.

  • Unwind before going to bed:

It is common for most people to take all the stressful moments from the day to their beds, which is highly prohibited. You must relax before going to bed and try techniques to unwind such as;

  • Take a hot shower and relax your muscles
  • Drink herbal teas to get warmed up
  • Apply a hot towel or heating pad to your jaw
  • Think Positive:

Try to let go of negative thoughts in your mind. Seek positivity in everything you do. It’s hard to do that if you are suffering from anxiety, but it’s worth the try. Before going to bed, take out 10 minutes and jot down all the negative thoughts bothering you on a notepad. This will help you let go of negative thoughts and will prevent you from teeth clenching.

  • Practice Mindful Awareness:

Keep yourself aware of the tension in your jaw as you gradually doze off. If you wake up with a stiff jaw in the middle of your sleep, try relaxing your jaw and facial muscles one by one. Repeat the process if it breaks your sleep.

Read more: Why Does my Jaw Pop and How Should I stop it?

How to Stop Clenching Teeth at Night?

To prevent nighttime teeth clenching, you can use a mouth guard as it has shown proven results for many people suffering from a similar condition.

How to Stop Clenching Teeth during the Day?

Try to train your mind, and whenever you find yourself clenching your teeth, place your tongue between them, as it will train your mind to relax and stop grinding. Also, if this doesn’t work, you can get an orthotic appliance like a mouthguard for yourself. It prevents teeth from grinding to a great extent.


In this era where anxiety and depression are no longer restricted to a handful of people, dental problems like bruxism are widespread. Luckily, it can be prevented and treated by staying consistent with a care routine. If you are also suffering from the same condition, start with our suggested care tips from today.