How To Stop Jaw Clenching: 5 Tips, Exercises, Night Guards
Jaw clenching can sneak up on you—a tight jaw during the day, headaches by evening, and teeth that feel oddly sensitive when you wake up. Over time, that tension can chip enamel, strain your TMJ, and disrupt sleep. Whether stress ramps it up, certain habits trigger it at night, or you simply catch yourself clenching at your desk, the good news is you can protect your teeth and retrain your muscles with a few practical changes.
This guide walks you through five proven steps to reduce clenching and prevent damage: using a custom night guard (including when a Remi guard makes sense), daily jaw relaxation and exercises, stress and anxiety management, smarter sleep habits and trigger avoidance, and when to work with a dentist or physician for underlying causes. For each step, you’ll get why it helps, exactly how to do it, and the cost, time, and tools involved—so you can start relief routines today and sleep better tonight.
1. Protect your teeth and jaw with a custom night guard (Remi)
If you’re wondering how to stop jaw clenching without wrecking your teeth in the meantime, start with protection. Dentists commonly recommend splints or night guards to keep upper and lower teeth apart, absorb bite force, and prevent chips, wear, and morning soreness. They won’t “cure” bruxism, but they do block damage while you retrain your jaw.
Why it helps
A well‑fitted guard creates a buffer that reduces stress on teeth and the TMJ. Health authorities note these devices separate the arches and soak up clenching forces, helping sensitive teeth and headaches. Fit matters: custom guards are more comfortable than boil‑and‑bite options, so you’ll actually wear them. Remi’s direct‑to‑consumer custom guards are made from at‑home impressions and developed with dental professionals—bringing pro‑grade protection without repeated office visits.
How to do it
Start by confirming your signs (morning jaw tightness, tooth wear, headaches) with a dentist if possible, then choose a custom guard you’ll use nightly.
- Choose custom for comfort: Better fit = better adherence and protection.
- Take precise impressions: Use the at‑home kit carefully and send them in for your lab‑made guard.
- Wear it nightly: Also consider daytime use if you clench when focused.
- Pair with habits: Combine with relaxation exercises and sleep hygiene for best results.
- Care for it daily: Rinse after use, store dry, and clean with a gentle cleanser (e.g., Remi Night Guard Cleaning + Teeth Whitening Foam).
- Check fit and wear: If you get sore spots, consult support or your dentist. Replace when worn or if your bite changes.
Cost, time, and tools
Custom office‑made guards work well but can be costly; direct‑to‑consumer options like Remi lower the price by skipping in‑office visits. Impressions take minutes at home; consistent nightly wear is the ongoing “time cost.” You’ll need an impression kit, your guard and case, and a mild cleaner (an ultrasonic cleaner is optional for deep cleans). Remember: guards protect teeth and joints; you’ll still address triggers with the steps below.
2. Practice daily jaw relaxation and exercises
Your jaw is a powerful muscle group that learns habits quickly. Daytime clenching trains those muscles to stay “on,” which can carry into sleep. Consistent relaxation work helps reset your resting jaw position, reduce TMJ load, and interrupt the clench–pain cycle. Health sources note that jaw relaxation exercises, proper jaw posture, and biofeedback can lessen bruxism symptoms.
Why it helps
Bruxism is often a behavior loop tied to stress and muscle memory. Training a neutral mouth posture—tongue up, teeth apart, lips closed—reduces tooth contact and strain. Gentle mobility work calms overactive muscles, while biofeedback builds awareness so you catch clenching before it ramps up.
How to do it
Start with brief, consistent sessions (5–10 minutes, 2–3 times per day) and sprinkle micro‑check‑ins throughout your day.
- Set the resting posture: Place your tongue on the roof of your mouth, keep teeth slightly apart and lips closed. Breathe through your nose. Check this position hourly.
- Tongue‑anchor opens: With the tongue on the palate, slowly open and close your jaw without letting the tongue drop. 6–8 reps, 2 sets.
- Controlled breathing release: Inhale through your nose for 4, exhale slowly through your mouth for 6–8 while softening the jaw, temples, and shoulders. 1–2 minutes.
- Gentle range stretches: Place two fingers on the chin for light guidance and open only to mild stretch—no pain. Hold 5 seconds, 5–6 reps.
- Behavior tweaks: Avoid gum and hard/chewy foods during flares; add biofeedback (device or app) for daytime clenching awareness.
Cost, time, and tools
These routines are low‑cost and quick to learn. Most require only a mirror and timer; a warm compress can help muscles relax before sessions. Biofeedback tools vary in price but are optional. Consistency matters more than intensity—pair these with your night guard and sleep habits for best results.
3. Manage stress and anxiety to reduce daytime clenching
Stress and anxiety are prime drivers of awake bruxism. When your nervous system runs hot, jaw muscles stay “on,” and that tension often follows you into sleep. Managing stress won’t fix every cause, but it reliably lowers clench frequency and intensity and makes all the other steps work better.
Why it helps
Health sources consistently link bruxism with stress, anxiety, and certain habits. Relaxation training (meditation, yoga, exercise) and behavior change reduce jaw muscle activity, while biofeedback builds awareness so you can interrupt clenching in real time. If anxiety is significant, working with a mental health professional can address root causes that keep your jaw braced.
How to do it
Start small and consistent. The goal is to downshift your nervous system and retrain a relaxed jaw during the day.
- Use a 60‑second reset: Inhale through your nose for 4, exhale for 6–8, soften your jaw and shoulders, then return to “tongue up, teeth apart, lips closed.”
- Create cue‑based check‑ins: Set hourly reminders or pair jaw relaxations with inbox checks or hydration breaks.
- Move your body: Daily walks, yoga, or exercise help discharge stress and reduce clench intensity.
- Trim stimulants and alcohol: Limit caffeine after lunch and skip evening alcohol; both can worsen clenching.
- Ditch gum and tough foods on stressful days: Reduce extra jaw workload.
- Try biofeedback: Simple devices or apps that alert you to jaw tension can speed habit change.
- Get support when needed: Therapy or counseling can lower anxiety; if a medicine seems to trigger clenching, ask your clinician about options.
Cost, time, and tools
Most tactics are low‑cost: a phone timer, a notes app, and 5–10 minutes a few times daily. Biofeedback tools vary in price but aren’t required. Therapy is an investment that pays off when stress is a major driver. Keep it simple and repeatable—consistency beats intensity.
4. Improve sleep habits and avoid triggers that worsen grinding
If your jaw clenching spikes at night, tightening up sleep hygiene is one of the fastest wins. Medical guidance points to avoiding evening stimulants and alcohol, not smoking, and building a steady routine to lower nighttime clench intensity. Treating sleep problems, when present, can also help sleep bruxism improve.
Why it helps
Stable, high‑quality sleep reduces arousals that ramp up jaw‑muscle activity. Health sources recommend good sleep habits and specifically advise against caffeine late in the day and alcohol in the evening because both can worsen clenching and grinding. Getting evaluated and treated for sleep‑related issues, such as sleep apnea, may also reduce nighttime grinding.
How to do it
Start by standardizing your nights and trimming common triggers that aggravate bruxism.
- Keep a consistent schedule: Same bedtime/wake time daily; avoid naps.
- Exercise earlier: Be active, but finish workouts several hours before bed.
- Cut stimulants and alcohol: No caffeine after lunch; skip evening drinks.
- Don’t smoke: Nicotine can disrupt sleep and intensify clenching.
- Power down screens: No phones/laptops or TV in bed; unplug 1 hour before lights out; make the room quiet and peaceful.
- Ease jaw load at night: Avoid gum and hard/chewy foods with dinner.
- Wear your night guard nightly: Protect teeth while you improve habits.
- Note sleep sounds: Ask a partner about grinding or loud snoring and share this with your clinician if present.
Cost, time, and tools
Most changes are free. Use simple tools—phone reminders, a bedside alarm routine, your night guard case by the bed. Give it 1–2 weeks of consistency to notice less morning tightness and fewer headache days.
5. Work with a dentist or doctor to treat underlying causes
If you’ve tried self-care and still wonder how to stop jaw clenching for good, bring in a pro. A dentist can confirm bruxism, track tooth wear, and spot TMJ issues, while medical specialists can uncover drivers like sleep apnea, medicine side effects, or significant anxiety—and treat them directly.
Why it helps
Clinical guidance shows that professional care prevents ongoing damage and targets root causes. Dentists can provide or adjust splints, take X‑rays, and repair worn teeth when needed. If sleep problems are suspected, a sleep medicine specialist can order a study to check for sleep bruxism and apnea. If stress or anxiety is central, short‑term counseling or medication changes may help. For severe, stubborn cases, options like short‑term muscle relaxants or botulinum toxin injections may reduce jaw muscle overactivity.
How to do it
Describe your symptoms clearly (morning jaw pain, headaches, tooth sensitivity, snoring, daytime fatigue) and bring your guard if you have one.
- Start with a dental exam: Check tooth wear, jaw tenderness, TMJ function, and consider X‑rays.
- Optimize protection: Ask about a custom guard or adjustments to improve comfort and adherence.
- Screen for sleep issues: If you snore or feel unrefreshed, request a sleep medicine referral for possible sleep study.
- Review medications: If clenching began after starting a drug (for example, some antidepressants), discuss dose changes or alternatives.
- Address mental health: Ask for a referral to therapy or counseling if stress or anxiety drives daytime clenching.
- Discuss advanced options: For severe cases not improved by first‑line steps, ask about short‑term muscle relaxants or botulinum toxin, and dental correction for damaged teeth.
Cost, time, and tools
Costs vary by provider and coverage. Expect an exam and, if indicated, referrals; a sleep study may be recommended when symptoms suggest apnea. Bring notes on symptoms, a medication list, and your current guard. Pair professional care with your nightly guard and daily relaxation for the strongest, lasting results.
Next steps
Jaw clenching is fixable when you combine protection with small daily habits. Use a custom night guard to block damage, practice brief relaxation to reset your jaw, tighten up sleep routines, and loop in a pro if symptoms persist. Start simple, stay consistent, and track how your mornings feel over the next two weeks.
- Protect nightly: Wear your custom guard every night to absorb clenching force.
- Reset daily: Do a 5‑minute jaw relaxation routine 2–3 times per day.
- Trim triggers: Skip caffeine after lunch and avoid evening alcohol and nicotine.
- Set reminders: Hourly “tongue up, teeth apart, lips closed” check‑ins.
- Get evaluated: Book a dental exam if pain, tooth wear, loud snoring, or fatigue continue.
Ready to protect your teeth while you retrain your jaw? Order a comfortable, affordable custom night guard from Remi and start tonight.
