Bruxism, a sleep movement disorder, commonly known as teeth grinding, is an involuntary clenching or grinding of teeth, often occurring during sleep but can also happen during waking hours.
The most common early symptom we may notice is waking up with facial muscle discomfort, especially around the jaw. I know this has been true for me.
In addition, we may experience increased sensitivity of the teeth as well as headaches. Since bruxism often occurs during sleep, it may go unnoticed initially, making these physical symptoms the first indicators for many individuals.
Why We Grind Our Teeth
Many factors contribute to teeth grinding. We’ll take a look at the most prevalent causes and key influences that contribute to this common sleep disorder.
Stress and Anxiety: Teeth grinding often shares a significant connection with stress and anxiety. The subconscious clenching and grinding of teeth during sleep or waking hours can intensify in response to heightened emotional states.
Individuals experiencing chronic stress or anxiety may unknowingly develop a teeth grinding condition, leading to potential dental issues and discomfort. The link between bruxism and mental stress demonstrates the importance of stress management in preventing teeth grinding.
Adopting relaxation techniques, mindfulness practices, and seeking professional guidance can significantly reduce bruxism symptoms, promoting both oral health and overall well-being. Regular self-awareness and stress reduction methods play pivotal roles in breaking the stress-bruxism cycle.
When I notice that I’m holding tension in my jaws during the day, I have developed the habit of automatically relaxing my mouth and taking a few deep breathes, regardless of what I’m doing, which signals to my body and mind to relax.
Prior to sleep, I also take a moment to relax my jaw while breathing deeply and allowing my body to relax. If I wake up during the night, I repeat this short process of relaxation.
With this practice I can now manage the tension and have stopped the pain and headache I woke up with every morning for months. By practicing this simple method, your body will begin to automatically relax and release tension.
Teeth Misalignment: Another potential trigger for bruxism lies in the misalignment of teeth. When teeth are not properly aligned, the jaw may engage in involuntary grinding as it attempts to find a comfortable resting position. This irregular positioning contributes to the wear and tear of teeth, emphasizing the importance of orthodontic evaluation and intervention in managing bruxism.
For a short YouTube video from Triangle Dental on Teeth Grinding, click here.
Family Genetics: Evidence suggests that family genetics play a role in the likelihood of developing bruxism. Individuals with a family history of teeth grinding may be more susceptible to developing this condition.
Understanding familial tendencies can aid in early detection and proactive management to prevent dental issues associated with bruxism.
Sleep Cycle Disruption: Bruxism is notably influenced by sleep patterns and disruptions. Irregularities in sleep cycles or disturbances during the night can contribute to the frequency of teeth grinding. Maintaining a consistent and healthy sleep routine is crucial in managing bruxism and promoting overall well-being.
Impact of Cigarettes, Alcohol, and Caffeine: Consuming substances like cigarettes, alcohol, or caffeine can heighten the risk of bruxism. These substances impact the nervous system, potentially leading to increased teeth grinding. Recognizing the connection between lifestyle choices and bruxism is essential for individuals seeking preventive measures and effective management strategies.
Depression and Chronic Snoring: Bruxism may be connected to our mental health, particularly depression. Additionally, individuals experiencing chronic snoring may be prone to teeth grinding. Both conditions contribute to the development of and continuation of bruxism.
Medication Influence: Certain medications can induce bruxism as a side effect. Psychotropic drugs like antidepressants and antipsychotics, among others, may impact the central nervous system, leading to teeth grinding. Some medications prescribed for sleep apnea may impact sleep patterns and potentially contribute to bruxism.
It’s important to note that the occurrence of bruxism as a side effect can vary among individuals, and not everyone using these medications will experience teeth grinding. Awareness of potential medication-related triggers is crucial for individuals. By talking with your healthcare providers, you can make informed decisions regarding treatment plans and minimize the risk of bruxism.
Acid Reflux or GERD (Gastroesophageal Reflux Disease) and teeth grinding may be connected in some cases. GERD is a condition where stomach acid flows back into the esophagus, leading to various symptoms such as heartburn and acid regurgitation. In some instances, the acid from GERD can reach the mouth, causing erosion of tooth enamel.
The connection to teeth grinding lies in the body’s response to the discomfort caused by GERD. Individuals with GERD may unconsciously grind their teeth as a way to relieve the discomfort or as a response to the acidic environment in the mouth.
It’s essential to address both GERD and teeth grinding to prevent further dental complications. Managing GERD through lifestyle changes, medication, and dietary adjustments can help reduce acid reflux.
Sleep Apnea While teeth grinding and sleep apnea are distinct conditions, some individuals with sleep apnea also experience bruxism, and vice versa. The relationship between the two is not fully understood, but several factors may contribute to their association.
The episodes of interrupted breathing characteristic of sleep apnea can trigger a partial awakening or arousal. These arousals may lead to teeth grinding as a response to the physiological stress experienced during interrupted sleep.
Hypoxia and Hypercapnia: Hypoxia, inadequate oxygen supply to tissues, can trigger teeth grinding (bruxism) as a subconscious response to improve airflow during sleep. Hypercapnia, elevated carbon dioxide levels, may worsen bruxism, as the body tries to increase the amount of oxygen in our body.
Certain Foods: For individuals with bruxism, avoiding chewing gum, sticky foods, chewy candy, nuts, hard foods, and apples is essential. These items can worsen the jaw pain in teeth grinding, causing additional strain on the jaw and surrounding areas.
Solutions
Always contact a medical professional before starting any new health or fitness regimen.
Are you tired of being tired? I know I was. Paying attention is the first step. Getting the sleep we need requires us to take a look at our daily habits including the food and drinks we consume on a daily basis, our sleep routines, or lack of, how we unwind at the end of the day and other factors that can play a role in teeth grinding.
Ask yourself, on a scale of 1 – 10 with one being low, how much stress do you carry each day? Where does stress or anxiety happen? Does someone in particular trigger it? Are you able to let it go when you go to sleep, or do you think about it or feel it in your body though muscle tension when you try to fall asleep?
Well, unless you have developed skills to manage it, many of us carry it around with us all day and into the night by clenching our jaw and grinding our teeth. If this is you, there is hope. You can consciously do something about it.
Managing Stress and Anxiety is crucial for quality sleep. Elevated stress levels trigger the release of cortisol, disrupting the sleep cycle. Anxiety often leads to racing thoughts, hindering relaxation. Prioritizing stress management techniques, like meditation or deep breathing, promotes better sleep, improving overall well-being and productivity. For stress and anxiety reducing methods read my blog, Our Sleep Health: Stress and Anxiety on Sleep Quality.
Cognitive Behavioral Therapy (CBT) is another area that has been quite helpful for stress and anxiety. It’s a therapeutic approach focusing on changing negative thought patterns and behaviors. You can learn this method by working with a therapist. By identifying and challenging distorted thinking, individuals learn coping strategies to manage stressors effectively.
What is Sleep Hygiene? I have to admit I’d never heard of this before I started writing blogs on sleep. But it turns out that it’s quite important.
Sleep hygiene involves maintaining a consistent sleep schedule and bedtime routine, creating a comfortable sleep environment by controlling light and noise, limiting screen time before bedtime, and avoiding stimulants like caffeine close to sleep. I have followed many of the suggestions and it’s made a big difference in my life.
You can find helpful sleep hygiene information and tips in my blog on Insomnia. Make notes on the areas that you can improve on to promote a more peaceful sleep. I also find my blog, 5 Simple Relaxation Methods for Stress Relief and Better Sleep very helpful and use the simple breathing and relaxation methods on a daily basis.
Lifestyle Choices including our diet plays a crucial role in sleep quality. Consuming sleep-promoting foods rich in tryptophan and melatonin, like turkey and cherries, may enhance sleep. Meanwhile, limiting caffeine and heavy, spicy meals close to bedtime can aid restfulness.
Balanced nutrition supports overall well-being, influencing the body’s natural sleep-wake cycle positively. You can find a helpful section in my blog, Reclaim Your Sleep: Investing In Yourself, with very specific information on what to eat and be aware of when it comes to our diet and getting a good night’s sleep.
Holistic Approaches consider the interconnectedness of physical, mental, and emotional well-being. This may involve practices like mindfulness and deep breathing as well as, yoga, acupuncture, herbal remedies and the use of natural scents, calming sounds or music.
For a wonderful blog that covers many herbs and scents for relaxation, clickhere. For simple breathing relaxation tips and a great section called, Winding Down, click here.
Orthodontic evaluations assess teeth alignment, jaw structure, and bite. Mouth guard provide a protective barrier against teeth grinding. Talk with your dentist about your teeth grinding and any jaw pain and headaches you are having.
Medications like muscle relaxants or Botox injections may be prescribed to alleviate teeth grinding. These target muscle tension contributing to bruxism. However, side effects and long-term efficacy vary. Consultation with a healthcare professional is vital to determine the most suitable approach for managing teeth grinding.
For a helpful article on Bruxism from the Mayo Clinic, click here.
By examining daily habits, adopting a balanced diet, managing stress through various approaches, exploring holistic methods for relaxation and incorporating sleep hygiene practices and routines, you start the essential process of taking charge of your health and well-being.
Empower yourself by making informed lifestyle choices that reduce the frequency of teeth grinding, improve your sleep and your overall quality of life.
Here’s to healthy, pain-free jaws, teeth that last a lifetime and a great night’s sleep!
Ana North 🙂
