Watch what you consume
What you consume as part of your diet can make a significant difference in your ability to manage sleep bruxism. Hard foods like nuts, popcorn, and many candies should be avoided at all costs, while sticky, difficult-to-chew foods such as peanut butter should be approached with extreme caution.
However, foods rich in magnesium, such as leafy green vegetables, yogurts, and brown grains, should be chosen due to their capacity to reduce inflammation during sleep.
Drink warm milk
Drinking warm milk with turmeric can be of great assistance when attempting to overcome teeth grinding-related sleep disturbances organically. This is largely due to the nerve-relaxing impact of tryptophan, an amino acid derived from milk, and the anti-inflammatory and pain-relieving properties of turmeric, a well-known spice.
Avoid alcohol and caffeine
As previously stated, coffee and alcoholic beverages should be avoided when attempting to overcome sleep bruxism. This is due to the effect of these chemicals on disrupting sleep patterns, causing hyperactive jaw muscles and teeth grinding.
Adopt the use of essential oils and aromatherapy
Stress is the most prevalent cause of sleep bruxism, and essential oils might be your best ally in reducing it. Lavender, cedarwood, bergamot, and chamomile have been demonstrated to have notably soothing effects on the brain, and are extensively employed in a variety of aromatherapy-based treatments. Therefore, purchasing an oil diffuser to alleviate your nighttime teeth grinding organically could be a wise investment.
Lavender oil should be rubbed into the jaw
A few drops of lavender oil massaged into the underside of the jaw before bedtime can help release any tension that may have subconsciously accumulated in the mouth over the day. In addition, the circular motion will encourage your mouth to relax, allowing you to fall asleep in a more natural state of relaxation.
Perform meditation
Numerous studies conducted over the years have proved the positive impact of mindfulness on mental health, with practices such as meditation and breathing exercises being especially effective at reducing feelings of stress and anxiety. It has also been demonstrated that meditating to soothing noises, such as ocean waves, raindrops, or traditional white noise, calms the autonomic nervous system, helping to decrease breathing, reduce heart rate, and increase sleeping efficiency.
Get into yoga
Yoga has been proven to be particularly effective at reducing the inflammatory symptoms associated with sleep bruxism. While most forms of exercise can assist to alleviate sleep bruxism in some way, yoga has been found to be particularly effective.
Practicing yoga positions that focus on stretching the neck, jaw, and mouth region, such as the ‘eyes around the clock,’ ‘camel,’ and ‘bridge’ poses, for instance, could help relieve facial tension and inhibit nighttime teeth grinding in a more natural way.
Consider herbal tea
Since nighttime teeth grinding is exacerbated by emotions of nervousness and tension, consuming non-caffeinated herbal tea – such as green or chamomile tea – can be an excellent way to relax your mind and body, relieving the pent-up sensations of stress that are commonly connected with the problem.
Apply a warm compress
Using a hot cloth, compress, or heating pad on a regular basis has been demonstrated to relax the muscles surrounding the teeth, jaw, mouth, and neck. This, in turn, increases the blood supply to these areas, improves circulation, and reduces the potentially detrimental consequences of teeth grinding during sleep.
Wear a Mouthguard or Mandibular Repositioning Device
Mouthguards or MRDs can stop teeth from grinding during sleep. They create a barrier or reposition the jaw to prevent grinding. Mouthguards cushion the teeth and reduce damage, while MRDs move the lower jaw forward to keep the airway open. However, these devices don’t address the underlying cause of teeth grinding. It’s important to seek professional help to develop a treatment plan.
