How to Stop Teeth Grinding: 15 Tips, Guards & Home Remedies
You roll out of bed, rub your aching jaw, and wonder why your molars feel as if they spent the night at the gym. That silent habit called bruxism—grinding or clenching while you sleep—can chip enamel, trigger headaches, and even zap your energy before the day begins. More than a nuisance, it’s a warning sign that your teeth and jaw need a break.
The good news: you don’t have to resign yourself to cracked fillings or bulky, drug-store mouthpieces. From sleek custom guards that cushion every bite to quick relaxation drills you can do at your desk, practical solutions exist—and many cost less than you’d guess. The 15 strategies below stack professional know-how with home remedies so you can mix, match, and finally give your smile the night off.
1. Get a Custom-Fit Night Guard From Remi
Ask any dentist how to stop teeth grinding and the first words you’ll usually hear are “occlusal splint.” A slim, custom-molded guard won’t cure the root cause, but it creates a physical buffer that saves enamel, relaxes jaw muscles, and lets you wake up without that sore, “I-chewed-rocks” feeling. Drug-store boil-and-bite guards help in a pinch, yet they’re bulky, shift around, and wear out fast—exactly why the American Dental Association favors professionally made splints for long-term protection.
Why a Night Guard Works
- Positions upper and lower arches so they can’t grind directly
- Absorbs up to 70 % of bite force, preventing micro-fractures
- Spreads pressure evenly to reduce TMJ inflammation and headaches
How the Remi At-Home Impression Kit Works
- Order online and receive two trays, putty, and clear instructions.
- Mix blue + white putty, press into upper teeth for 2 minutes; repeat for lower.
- Mail prepaid box back; Remi’s lab crafts a dual-layer guard—soft inside, tough outside—only 1–2 mm thin.
- Guard ships within about a week, backed by a 30-day fit-adjust policy and prices that run roughly 70 % less than dental-office equivalents.
Tips for Caring for Your Guard
- Rinse with cool water after each use; deep-clean weekly with foaming cleanser or mild dish soap.
- Store dry in a vented case—far from curious pets and hot car dashboards.
- Inspect for thinning spots; most grinders replace every 6–12 months, sooner if you’re a heavy clencher.
2. Schedule a Dental Checkup and Bite Analysis
Even the best night guard can’t do all the heavy lifting. A quick visit every six months lets your dentist verify the fit, spot early warning signs, and tweak your bite—critical checkpoints when you’re learning how to stop teeth grinding for good.
Detect Damage Early
During the exam, the dentist looks for flattened cusps, craze lines, chipped fillings, and gum recession. Intra-oral photos or digital scans create a baseline record you can compare against future visits.
Occlusal Adjustment Possibilities
If misaligned teeth keep triggering clench reflexes, selective enamel shaping, clear-aligner orthodontics, or restorative crowns can redistribute forces and reduce nocturnal EMG spikes before they become fractures.
When to Seek a Specialist
Persistent jaw locking, loud joint clicks, or mobile teeth warrant a referral to a sleep-dentist or prosthodontist for advanced imaging and custom appliances that tackle complex TMJ or airway issues.
3. Practice Jaw Awareness and Relaxation Exercises
Daytime clenching often primes night-time grinding. Cultivating jaw awareness and simple relaxation drills breaks that cycle before bed.
“Lips Together, Teeth Apart” Drill
Tongue to roof just behind front teeth, lips closed, and let upper and lower teeth float apart. Check posture every 20 minutes until it sticks.
Guided Jaw Stretch Examples
Glide jaw gently side-to-side, then open two-finger width against light hand resistance; hold five seconds, repeat ten times. Stop if pain appears.
Setting Smartphone Reminders
Set silent phone reminders or use posture apps to cue micro-breaks; track tension drop across the week.
4. Reduce Daily Stress Through Mindfulness and CBT Techniques
Learning how to stop teeth grinding isn’t just about mouthguards—your brain needs a breather, too. When stress hormones surge, the jaw muscles cue up for overtime and keep firing long after lights-out.
The Stress–Bruxism Connection
Deadlines, bills, and doom-scrolling spike cortisol; higher cortisol triggers micro-arousals during REM, a window when clenching is most likely.
Easy Mindfulness Practices
- 5-minute body scan at lunch resets jaw tension before it snowballs
- Box breathing (
4-4-4-4) in bed slows heart rate and quiets the mind - Set guided-meditation app alerts for morning and evening touchpoints
When to Consider Professional Therapy
If anxiety feels chronic or panic attacks surface, a licensed therapist trained in cognitive behavioral therapy can teach reframing and progressive muscle relaxation—often shrinking bruxism episodes within a few weeks.
5. Improve Your Sleep Hygiene
Fragmented sleep keeps the nervous system buzzing, and that leftover adrenaline often vents through nighttime clenching. Tidying up your sleep hygiene is a fast, free lever for stopping teeth grinding.
Craft a Teeth-Friendly Bedtime Routine
Keep consistent bed- and wake-times, dim lights an hour early, silence notifications, and replace doom-scrolling with a warm shower or light reading.
Optimize Bedroom Environment
Set the room to 60–67 °F, use blackout curtains, and add white noise to prevent micro-arousals that trigger clenching.
Address Sleep Apnea Screening
Heavy snoring or daytime fogginess could hint at sleep apnea; ask your dentist about a simple home test.
6. Limit Stimulants: Caffeine, Alcohol, and Nicotine
Learning how to stop teeth grinding often begins in your mug or glass—stimulants crank up jaw activity long after the buzz fades.
Timing Matters—Cut-Off Times
Skip caffeine after 2 p.m., and keep alcohol or nicotine at least three hours before bed to calm nighttime muscle firing.
Substitute Beverage Ideas
Rooibos tea, turmeric “golden milk,” or sparkling water satisfy the ritual without spiking your nervous system.
Short vs. Long-Term Improvements
Within nights you’ll notice fewer micro-arousals; over months, expect less morning soreness and trimmer masseter muscles.
7. Stay Hydrated and Mind Your Diet
What you sip and chew during the day quietly influences how hard you clench at night.
Role of Dehydration in Muscle Cramps
Dehydrated muscles cramp and fire involuntarily; drink 0.5 × body-weight(lbs) in ounces to keep jaw fibers relaxed.
Magnesium and Calcium-Rich Foods
Magnesium-rich leafy greens, almonds, yogurt, and a square of dark chocolate feed calming electrolytes before bed.
Avoiding Chewy or Hard Snacks
Skip ice, jerky, or endless gum; choose steamed veggies, smoothies, or soft protein to spare the masseter.
8. Try Warm Compresses Before Bed
A quick burst of heat unwinds clenched muscles and cues your brain it’s bedtime.
How Heat Relaxes Masseter Muscles
Warmth dilates vessels, flushes waste, and signals the masseter to relax its grip.
Step-by-Step Application
Warm a damp towel 30 s, wrap it, press along jaw 10 min.
Do’s and Don’ts
Always test heat; don’t sleep with pads or use on inflamed skin.
9. Perform Regular Jaw and Facial Muscle Massages
Loosening tight jaw muscles manually melts tension and lowers the bite force you unleash at night.
Self-Massage Techniques
- Circle masseter and temples with fingertips for 60 seconds.
Tools That Can Help
- Silicone ball or electric roller adds pressure without hand fatigue.
How Often to Massage
- Massage nightly during flare-ups, then 2–3 times weekly to maintain.
10. Correct Posture and Ergonomics During the Day
Poor desk posture nudges the jaw forward and keeps clenching muscles switched on all day.
Forward Head Posture and Jaw Stress
Every extra inch of head tilt adds ~10 lb to TMJ load, amplifying grind-triggering tension.
Desk Setup Checklist
- Screen at eye level
- Elbows 90°
- Feet flat
- Lumbar support
Simple Neck and Shoulder Stretches
Hourly chin tucks and shoulder rolls reset alignment and cue the jaw to stay loose.
11. Practice Tongue-Up Posture and Proper Swallowing
Resting tongue posture acts like an internal mouthguard; position it right and grinding eases.
Why Tongue Position Affects Jaw
Low tongue compresses joints; tongue-up spreads force and calms jaw.
Mewing Basics
Seal lips, flatten tongue to palate, breathe through nose—no extra effort.
Exercises to Train Proper Position
- 60-second “N” clicks
- Strawless water swallows
- Walk while keeping tongue-up
12. Avoid Chewing Gum and Non-Food Objects
Constantly chomping gum, pen caps, or ice keeps your jaw in workout mode, priming nighttime grinding.
How Overuse Fatigues Jaw Muscles
Repeated chewing micro-tears jaw muscles, enlarges the masseter, and cues the nervous system to clench later.
Healthier Oral Fixations
- Sugar-free lozenge
- Sip water
- Stress ball
Breaking the Habit Tips
- Track triggers daily
- 21-day gum-free challenge
13. Explore Relaxation Aids at Night (Herbal Tea, Aromatherapy, White Noise)
Simple nightly sensory cues—taste, scent, and sound—quickly flip your body’s relaxation switch and can complement the other tips on how to stop teeth grinding.
Calming Herbs That May Help
Sip chamomile, passionflower, or valerian tea 30 min pre-bed; skip if pregnant.
Essential Oil Precautions
Diffuse 2 % lavender for 20 min, always away from pets and babies.
Setting Up a Calming Routine
Follow tea with 10-min breathing, then mask street noise with white-noise.
14. Consider Short-Term Medication or Supplements With Professional Guidance
When flare-ups spike, short courses of medication can break the pain–clench cycle, yet they require a dentist or physician’s OK.
NSAIDs for Sore Jaw
Take 400–600 mg ibuprofen with food every 6–8 hours; limit to five consecutive days to avoid gut irritation.
Muscle Relaxants
Doctors sometimes prescribe low-dose cyclobenzaprine or tizanidine at bedtime for one to two weeks to quiet nighttime EMGs.
Magnesium Supplements—Evidence & Dosage Caution
Small studies link 200–400 mg magnesium glycinate with fewer clench episodes; check drug interactions first.
15. Monitor Progress and Keep a Bruxism Diary
A custom guard and good habits are half the battle; tracking tells you whether they’re actually paying off.
What to Track
- Morning jaw pain (1–10)
- Headache frequency
- Guard-wear nights
- Caffeine & alcohol units
- Daily stress rating (1–10)
Digital Apps vs. Paper Journal
Apps ping reminders and chart trends automatically; old-school notebooks force mindful reflection before lights-out.
When to Reassess With Dentist
If pain plateaus after 4–6 weeks or entries show worsening wear, schedule a fresh dental review for fit tweaks or added therapy.
Keeping Your Smile Safe Takes Consistent Care
Stopping bruxism is a marathon, not a sprint. The custom-fit night guard is your first-line defense, absorbing bite force while you tackle the underlying triggers. Pair it with stress-management drills, better sleep hygiene, mindful posture, and a hydration-smart diet, and you’ve covered every major angle of how to stop teeth grinding without turning your life upside down.
Consistency is the secret sauce. Slip the guard in every night, stretch your jaw during each work break, and record morning pain scores before the coffee even brews. Those tiny habits compound; within weeks you’ll notice quieter nights, looser jaw muscles, and fewer “why does my head hurt?” mornings. Keep your bruxism diary handy for dental checkups—objective data means faster tweaks and less guessing.
Ready to give your enamel a well-deserved vacation? Order a slim, lab-made guard, stock up on cleaning foam, and bookmark this checklist so tonight’s plan doesn’t get lost in tomorrow’s inbox. Your future self will thank you with a pain-free yawn. Explore your options at Remi and keep that smile earning its compliments.
