What Is Grinding Or Clenching?
Grinding or clenching of teeth is a parafunctional and involuntary activity. Bruxism is a medical term that is used to define this condition. Although bruxism is more common while sleeping, the affected people can continue doing this even while awake. This condition is not a threat if its occurrence is occasional. But it could have extreme consequences if it occurs regularly (1). Let us now look at the causes behind the development of this condition.
What Causes Teeth Grinding?
Teeth grinding can occur as a result of multiple factors. The most common causes include:
Anxiety: Individuals facing stress and anxiety have a higher probability of developing this condition (2). Medications: In certain cases, teeth grinding is a side effect of prescription medicines like antidepressants. Sleep Disorders: If you snore while sleeping or face difficulty falling asleep, you are more prone to grind your teeth while asleep. Sleep Paralysis: This a phenomenon that leads to temporary immobility while falling asleep or waking up. Sleep paralysis can also lead to teeth grinding. Smoking And Drinking: Tobacco use and drinking alcohol are some other factors that prompt teeth grinding. Caffeine: Caffeinated drinks like tea and coffee can also increase chances of bruxism.
Since teeth grinding usually occurs during one’s sleep, it may go unnoticed until its symptoms begin to surface.
Signs And Symptoms Of Teeth Grinding
The signs and symptoms associated with teeth grinding could vary in their severity. However, it is important to identify the symptoms at the earliest to avail proper treatment. They are as listed below:
Hard clenching or grinding of teeth that may cause you to wake up Flattened and chipped teeth (3) Worn out tooth enamel Tightened and aching jaw muscles Earache Frequent headaches Pain in the facial muscles
A prolonged occurrence of teeth grinding can result in irreversible damage to your teeth. Hence, it is necessary to treat this condition at the earliest. Mentioned below are some natural remedies that can help stop teeth grinding.
How To Stop Grinding Teeth Naturally
Home Remedies To Treat Grinding Teeth
1. Essential Oils
a. Lavender Essential Oil
3 to 4 drops of lavender essential oil 1 teaspoon of olive oil
Do this at least twice daily. Lavender oil contains bioactive compounds that are known to induce relaxation (4). It also reduces stress and anxiety and helps you sleep properly. Lavender oil calms the nerves and muscles around your jaw, thus solving the problem of treat teeth grinding (5).
b. Peppermint Essential Oil
3 to 4 drops of peppermint essential oil 1 teaspoon of coconut oil
Do this at least twice daily. This oil makes you feel refreshed and also helps in calming your nervous system (6). A massage with peppermint oil before bedtime will help in stopping you from grinding your teeth.
c. Chamomile Oil
4 to 5 drops of chamomile essential oil 1 teaspoon of olive oil
Follow this remedy twice daily for best results. Like its counterparts, chamomile oil is a natural way to relieve stress and anxiety. It relaxes your muscles and has a calming effect on your senses. This, in turn, helps stop teeth grinding.
2. Warm Compress
A washcloth Hot water
Do this at least twice daily. Applying a warm compress to your neck and jaw will relax the muscles in that area. This will stop you from grinding your teeth and clenching your jaw (7), (8).
3. Valerian Root
1 tablespoon valerian root 1 cup of water Honey (optional)
Do this once every night. Valerian root is a part of a flowering plant that is often used to treat insomnia, anxiety, and restlessness due to its sedative properties (9). Studies have also proven it to be effective in treating a condition called restless leg syndrome, which is quite similar to teeth grinding in its occurrence (10).
4. Turmeric With Milk
1 teaspoon of turmeric powder 1 cup of milk Honey (optional)
Do this daily before your bedtime. While turmeric is well known for its anti-inflammatory and antioxidant properties, milk contains a sedative amino acid called tryptophan (11), (12). When combined, milk and turmeric can help relax your jaw muscles and relieve the pain associated with teeth grinding.
5. Massage
1 bowl of warm water Do this daily before going to bed. A gentle massage before going to bed helps relieve your stress after a long day. It also helps to relax your muscles and induces sleep (13), (14). The relaxing effects of a simple massage can thus be of great help in treating the condition of grinding teeth.
6. Vitamins And Minerals
The correct balance of vitamins and minerals is necessary to help your body function properly. A deficiency in any of them is known to cause a variety of health problems, including stress and anxiety. Vitamins such as vitamin C and B complex vitamins are necessary for the proper functioning of your adrenal glands and managing your stress levels. Any deficiency in these vitamins may lead to recurrent mood swings and increased psychological stress. Similarly, a deficiency in minerals such as calcium and magnesium can lead to insomnia, hyperactivity, anxiety, and restlessness. All these nutrient deficiencies have the potential to worsen the symptoms of teeth grinding. Thus, it is recommended to consult your doctor and restore these deficiencies, if any (15), (16), (17).
7. Yoga And Exercise
The stress and anxiety that you face in your everyday life can head to teeth grinding in your sleep. One of the best ways to deal with this situation is to indulge in activities that induce peace. Including yoga and exercise in your daily routine can help improve the functioning of your immune and circulatory systems. Regular exercise will relieve stress and anxiety, while yoga and meditation will help your mind and body be at peace (18), (19). You can exercise or practice yoga at least 3 to 4 times in a week to relax your muscles and prevent grinding of your teeth naturally.
8. Mouthguard
Mouthguards are one of the best and most conventional treatments that can help you deal with grinding teeth. If you are looking for a quick fix for your problem, a visit to the dentist for a mouthguard is your best bet. Other than protecting your teeth from further damage, mouthguards can also help alleviate aching jaws. Any grinding noise associated with the condition will also be reduced to a great extent with this treatment. In addition to the remedies mentioned above, you should also take some precautions to prevent teeth grinding. Making a few healthy lifestyle changes and following the preventive tips mentioned below can help in combating this phenomenon and also save you from making frequent trips to your dentist.
Preventive Tips
Control your urge to grind your teeth while you are awake Indulge in stress relieving activities like music and exercise Limit your intake of caffeinated drinks and alcohol Avoid smoking Use a mouth guard to prevent your teeth from grinding
Does magnesium help teeth grinding? Yes, magnesium may help relax the small muscles in the jaw and reduce teeth grinding (20), (21). Can you use a sports mouth guard for teeth grinding? No, a sports mouth guard is designed differently than a mouth guard for teeth grinding and they both serve different purposes. Wearing a sports guard at night may cause oral damage.
