To ease teeth grinding (bruxism) at night, the aim is to relax the jaw muscles before sleep, cut back on the things that trigger grinding, and protect your teeth while you work out the underlying cause. A simple pre-sleep jaw-relaxation routine is the easiest place to start tonight, and for many people it is enough to take the edge off morning soreness within a week or two.
Below is a routine you can try this evening, a look at the alternatives if you cannot get on with a mouthguard, and how to work out what is driving your grinding in the first place.
How do I stop teeth grinding in my sleep?
The most useful thing you can do is help your jaw muscles wind down before bed. A warm compress, a short masseter massage, a relaxed tongue and jaw posture, and a calm wind-down routine all lower the muscle tension that leads to grinding. Here is a five-minute routine to do just before sleep.
The 5-minute pre-sleep jaw release routine
Step 1: Warm compress. Hold a warm, damp cloth against your cheeks over the jaw muscles for about two minutes to loosen things up.
Step 2: Masseter massage. Using two fingers, rub the jaw hinge (the muscle you feel bulge when you clench) in small circles for about 60 seconds on each side.
Step 3: The resting jaw position. Rest the tip of your tongue on the roof of your mouth, just behind your front teeth, and let your lips close gently while your teeth stay slightly apart. Hold for 60 seconds. This is the relaxed position your jaw should sit in, rather than teeth together.
Step 4: Gentle neck stretches. Slowly tilt your head side to side and ear to shoulder. Releasing neck tension helps, because the neck and jaw are closely linked.
Try this now
Rest your tongue on the roof of your mouth, part your teeth by about a centimetre, and keep your lips closed. That is the resting posture to aim for as you fall asleep tonight. Teeth should only meet when you are eating.
Common mistakes to avoid
- Chewing gum through the day. It overworks the same muscle you are trying to relax.
- Alcohol close to bedtime. It disrupts your sleep cycle, which is linked to more night-time grinding.
- Late caffeine. Coffee or energy drinks in the afternoon and evening can keep your nervous system wound up.
What many people notice
- Around week 1: less jaw soreness in the morning.
- Around week 4: fewer waking headaches and less tooth sensitivity.
If the soreness, headaches, or tooth wear continue, it is worth having a dentist take a look. We can check your teeth for signs of grinding and talk through the options on our bruxism page.
What can I use instead of a mouthguard?
A custom-fitted night splint made by your dentist is still the most common first step, and a well-fitted one is far more comfortable than the bulky over-the-counter versions that put a lot of people off. That said, if you really cannot tolerate one, there are other paths worth discussing. The table below compares the main options.
| Option | How it works | Best suited to | Good to know |
|---|---|---|---|
| Masseter muscle injections (anti-wrinkle injections / Botox) | Relaxes the main jaw-closing muscle so it grips less forcefully | Heavy clenchers with a bulky or sore jaw muscle | A clinical treatment that wears off over a few months and needs professional assessment first |
| Biofeedback devices | Detect grinding overnight and give a gentle cue (a sound or light vibration) to interrupt the habit over time | People wanting to retrain the habit rather than just cushion it | Results build gradually, and consistency matters |
| Airway treatment (e.g. mandibular advancement device) | Improves night-time breathing when grinding is linked to a sleep-breathing problem | Grinding alongside snoring or daytime tiredness | Starts with a medical or sleep assessment, usually through your GP |
| Stress strategies or CBT | Tackles the stress and clenching that often drive grinding | Grinding that flares during stressful periods | Often used alongside one of the options above |
A rough guide: if you also snore or wake up gasping, a sleep assessment is the priority. If your jaw muscle is bulky and painful, ask about masseter injections. If you would prefer to retrain the habit, biofeedback is worth a look. None of these replace a proper assessment, so use them as a starting point for the conversation.
What vitamin are you lacking if you grind your teeth?
You will see magnesium, vitamin D, and calcium mentioned a lot in connection with teeth grinding, with magnesium getting the most attention because of its role in muscle relaxation. It is worth being clear, though, that the evidence linking a specific deficiency to bruxism is limited rather than settled, so supplements are best thought of as one possible piece of the puzzle, not a guaranteed fix.
If you suspect a deficiency, the sensible move is to check with your GP or pharmacist before starting anything, especially if you take other medication or have a health condition. They can advise whether a blood test or supplement is appropriate, and which form suits you. Symptoms such as frequent eye twitches, muscle or leg cramps, and trouble sleeping are common reasons people look into magnesium, and they are also a good prompt to get checked properly rather than to self-diagnose.
What causes grinding teeth in your sleep?
Sleep bruxism usually comes from a mix of things rather than one single cause. The main contributors are nervous-system arousal during sleep, psychological stress, sleep-breathing problems such as sleep apnoea, and lifestyle factors like heavy caffeine or alcohol. Working out which applies to you points you towards the right fix. Use the table below as a starting point.
| Likely trigger | Signs to look for | Sensible next step |
|---|---|---|
| Stress | Grinding worsens during busy or stressful periods, with daytime clenching and a tense jaw | Build a wind-down routine and stress-management habits, and mention it to your GP if it is ongoing |
| Airway or breathing | Snoring, waking up gasping, or persistent daytime fatigue | Ask your GP about a sleep assessment |
| Medication | Started soon after beginning a new medicine (some antidepressants are linked to grinding) | Talk to your prescribing doctor. Do not stop or change any medication on your own |
| Lifestyle | Heavy caffeine or alcohol, particularly later in the day | Cut back on late caffeine and alcohol and see whether it helps |
Key takeaway: protecting the teeth without identifying the cause tends to mean relying on a device long term. A mouthguard or splint is valuable protection, but pairing it with the right cause-based step gives you the best chance of actually reducing the grinding.
Can teeth grinding be cured?
In many cases, grinding can be reduced significantly or resolved once the underlying cause is properly addressed, for example treating a sleep-breathing problem or easing a long period of stress. A mouthguard, by contrast, protects your teeth and manages the symptom rather than removing the cause. So the honest answer is that it is often very treatable, but the result depends on what is driving it.
Timelines vary. A splint or other protection helps from the first night, while cause-based approaches such as habit retraining or treating an airway issue usually take longer, often several months, to show their full effect.
A practical order to work through: start the five-minute routine tonight, look at your caffeine and alcohol habits this week, and book a dental check so someone can assess the wear on your teeth and help you choose the right next step.
Frequently asked questions
How do I stop grinding my teeth at night?
Help your jaw muscles relax before bed with a warm compress, a short jaw massage, a relaxed tongue and jaw posture, and a calm wind-down routine. Cut back on late caffeine and alcohol, and chew less gum during the day. If soreness, headaches, or tooth wear continue, see a dentist to check for grinding and discuss protection such as a custom night splint.
What can I use instead of a mouthguard?
If you cannot tolerate a mouthguard, options to discuss with your dentist or doctor include masseter muscle injections to relax the jaw, biofeedback devices that cue you to stop grinding, airway treatment if grinding is linked to sleep apnoea, and stress strategies for stress-related clenching. A well-fitted custom splint is usually more comfortable than over-the-counter versions, so it is worth trying first.
Does magnesium help with teeth grinding?
Magnesium is the nutrient most often linked to teeth grinding because of its role in muscle relaxation, but the evidence is limited rather than conclusive. If you think you may be low, check with your GP or pharmacist before starting any supplement, particularly if you take other medication. It may help some people, but it is not a guaranteed fix.
What causes teeth grinding in your sleep?
Sleep grinding is usually caused by a combination of nervous-system arousal during sleep, stress, sleep-breathing problems such as sleep apnoea, and lifestyle factors like heavy caffeine or alcohol. Some medications are also linked to it. Identifying which applies to you helps you choose the most effective approach.
Can teeth grinding be cured?
Often, yes. Grinding can be reduced significantly or resolved when the underlying cause is addressed, such as treating sleep apnoea or easing a stressful period. A mouthguard protects your teeth and manages the symptom rather than curing the cause. How much it improves, and how quickly, depends on what is driving it.
Worried about grinding? We can help
If you are waking with a sore jaw, headaches, or you have noticed your teeth wearing down, it is worth getting them checked. The team at The Kurmond Dentist can assess the signs of grinding, talk through protection such as a custom night splint, and help you find the right approach for the cause. Read more on our bruxism page or book a check-up as part of your regular care.
This article is general information only and is not a substitute for personal dental or medical advice. Always speak with your dentist, GP, or pharmacist before starting supplements or changing any treatment, and never stop or alter prescribed medication without your doctor’s guidance.
