Home remedies for teeth grinding at night: jaw relaxation, warm compress and a calmer bedtime
Waking with an aching jaw, a dull headache or worn, sensitive teeth can be a sign you clench or grind at night. These home remedies for teeth grinding relax the jaw with a warm compress and simple exercises, and calm the evening so the grinding habit has less fuel.
Important: this remedy is only a supportive home measure. Keep taking any medicine your doctor has prescribed, monitor your readings, and consult your doctor before adding anything new.
Why people grind their teeth
Bruxism is linked with stress, anxiety, caffeine, alcohol, smoking, some medicines, snoring and sleep apnoea. In children it is common and often outgrown. Long-term grinding can wear teeth, cause cracks and jaw joint pain, so a dentist may suggest a night guard.
Ayurveda links clenching and grinding with vata and stress, and traditionally uses warm oil, calm routines and gentle massage of the jaw and head.
Ingredients
- A warm, damp face cloth
- A few drops of warm sesame or coconut oil for massage
- A caffeine-free evening drink
How to prepare
- Soak the cloth in warm water and wring it out.
- Warm the oil between your fingertips.
How to use
- Hold the warm cloth on both sides of the jaw for 10 minutes before bed.
- Massage the jaw muscles in small circles with oil for 2–3 minutes.
- Through the day, practise 'lips together, teeth apart, tongue resting behind the upper teeth' whenever you notice clenching.
Helpful habits
- Avoid tea, coffee and alcohol in the evening.
- Do not chew gum or pens through the day; it keeps jaw muscles tense.
- Wind down with slow breathing or light stretching before bed.
Precautions
- See a dentist if teeth look worn, chipped or sensitive, or if you have jaw pain, clicking or difficulty opening the mouth. A custom night guard can protect the teeth.
- Loud snoring with breathing pauses along with grinding should be checked for sleep apnoea.
- Do not use store-bought boil-and-bite guards for long without dental advice.
Frequently asked questions
How can I stop grinding my teeth at night naturally?
- Reduce evening caffeine and alcohol, relax the jaw with warmth and massage, and manage stress. A dentist can fit a night guard to protect the teeth.
Is teeth grinding caused by stress?
- Stress and anxiety are common triggers, but sleep problems, medicines and bite issues can also play a part.
Is teeth grinding in children harmful?
- It is common and often stops on its own. Tell your dentist if you notice worn teeth, pain or snoring.
