Why am I grinding my teeth, and what can I do about it?
Author: Dr Alexandra Jones, Co-Founder and Board Chair
Teeth grinding and clenching, what clinicians call bruxism, affects lots of people. It can show up during the day (hello, clenched jaw over emails) or at night while you’re asleep.
The signs might be familiar to you: a tired or sore jaw in the morning, headaches around the temples, or sensitive or worn teeth. The good news is that most people can dial symptoms down with simple habits and the right support. Prevention beats repair, every time.
If ever there was an example of the intersection between general wellbeing and oral health, this is it. A healthy mouth isn’t just about avoiding tooth decay. It’s about keeping the systems of the mouth in balance: teeth and gums, the soft tissues, the jaw joints and muscles, the salivary glands, and the oral microbiome, so they work together smoothly.
When those systems are humming, your mouth protects itself. When they’re stressed, problems crop up.
Here’s the clinical rub. Teeth, jaw joints and our whole chewing (masticatory) system have evolved for the everyday work of eating and speaking. And despite what it feels like, our teeth actually spend surprisingly little time touching each other while we eat.
Bruxism changes that. It can dramatically increase the time teeth are in contact, and that’s often the heart of the problem: a system designed for brief, light contact is pushed into longer, stronger loads. Over time, that can mean muscle fatigue, joint irritation, tooth wear, cracks, sensitivity, and sometimes poor sleep and low mood, too.
Why does it happen? What comes first? Well that that can be a long story! Usually it’s a mix of reasons.
Stress and poor quality sleep can prime the jaw to brace. Snoring or obstructive sleep apnoea can nudge night grinding. Some medicines and stimulants (including nicotine, alcohol and excess caffeine) make clenching more likely. Habits such as gum chewing or jaw “bracing” keep muscles switched on.
Bite or tooth position can play a role, but on their own they’re often not the main driver. That’s why understanding the whole person: body, brain, sleep, medications, and habits matters.
So what helps?
Everyone’s situation is unique, and what works for one person may be different to another. Below are some strategies you can try to support your jaw and teeth.
Start by teaching your jaw to rest. A tired, over worked jaw is just like a tired overworked you – its needs a rest. A handy cue is: “lips together, teeth apart, tongue on the spot behind your top front teeth.” Sprinkle that through your day, especially when concentrating, driving or scrolling.
Add a few “jaw off” moments: drop your shoulders, breathe slowly through your nose, let the back molars float apart.
In the evening, go easy on hard foods and gum while things settle; a warm compress on the cheeks can calm tight muscles.
If you snore, wake unrefreshed, or feel very sleepy in the day, ask your GP or dentist about a sleep check, as sleep apnoea can transform night grinding.
And if stress is high, light exercise, mindfulness exercises, meditation, or talking to friends can help. If you need more support, ask your GP or dentist about seeing a psychologist or counsellor.
A dental check is worth it if you’re sore, you’ve noticed wear, or a filling has fractured. Your dentist can look for signs of bruxism and, where appropriate, make a custom night guard (occlusal splint) to protect teeth and help muscles relax. Specially trained dentists can provide treatments with jaw relaxants (botox) when appropriate.
Some people benefit from physiotherapy, or short-term medical approaches tailored to specific cases.
The key principle is conservative first: try if you can to get support and avoid irreversible procedures to “fix” bruxism. Often “bruxism” is with you for a while, but it's worth trying to manage its effects, for life long oral health.