Teeth grinding is a common concern for many adults in the modern world due to high levels of stress and anxiety, and constant overstimulation. In this article, we discuss how teeth grinding can affect sleep quality and the methods used to treat it.
Can Teeth Grinding Affect Sleep Quality?
Teeth grinding and jaw clenching, also called bruxism, are typically involuntary and occur mainly during the night. Bruxism causes excessive tension in the jaw muscles and joints and can result in chronic headaches and pain in neck, shoulder, and back muscles, as well as poor sleep quality. Needless to say, these symptoms can significantly reduce your quality of life and enjoyment.
Teeth grinding negatively affects sleep by causing sleep fragmentation, briefly waking you up multiple times a night. Insufficient sleep on a nightly basis causes irritability, fatigue, and concentration difficulties, and negatively affects the health of your entire body.
Teeth Grinding Treatment and Prevention Methods
Let us look at the most common methods employed for treating bruxism and reducing its adverse effects.
Mouthguard
Mouthguards are commonly prescribed to people who grind their teeth. They protect the teeth during the night, preventing enamel damage caused by constant friction. Mouthguards also absorb the force created by grinding and reduce jaw muscle tension, muscle pain, and headaches. As a result, a more restful sleep and improved quality of life during the day can be expected.
There are two main types of mouthguards: custom-made mouthguards and over-the-counter options. Custom-made mouthguards provided by your dentist are manufactured using impressions or scans of your teeth and bite, offering superior comfort and effectiveness compared to over-the-counter mouthguards.
Relaxation Techniques
Achieving a more relaxed state of mind and body and emotional fulfilment on a daily basis is another important goal when bruxism is an issue. Relaxation techniques can significantly improve sleep, relieve muscle tension, and reduce anxiety—the leading cause of teeth grinding.
Relaxation methods include:
- Physical therapy and massages
- Yoga, pilates, and stretching
- Breathing exercises
- Walking, swimming, dancing, and hiking
- Spending more time in nature
- Cardio and strength exercises due to stress hormone reduction and endorphin release
- Hobbies and new skill acquisition (provide a distraction from anxious thoughts and can
- offer a sense of achievement, interest, and a self-confidence boost)
- Reducing screen time during the day and avoiding screens and social media completely for at least three hours before bed
- Implementing relaxing rituals and activities into daily routine (for example, aroma therapy, baths and showers, calming teas, and reading)
Counseling
When teeth grinding is caused by stress and anxiety, counseling and therapy can offer significant improvements over time. The goal of this method is to reduce negative thinking and self-talk, improve self-confidence, and learn practical self-regulation skills. Typically, cognitive-behavioral therapy yields reliable results in these areas.
Medication
In some cases, primarily if other techniques do not provide sufficient results, medication, such as antidepressants, can be prescribed. However, this method should always be used in combination with counseling and positive changes in daily habits.
Additionally, muscle relaxants or Botulinum Toxin injections can be used to relieve muscle tension and pain.
Diet Improvement
Better overall nutrition, along with intake of specific vitamins and minerals, can help naturally manage stress and anxiety and improve sleep quality. We recommend making sure that your diet contains sufficient amounts of the following vitamins and minerals:
- Magnesium
- B vitamins
- Vitamin D
- Zinc
It is also important to consume enough water throughout the day.
Make an Appointment at The Smile Artists LA
If you notice signs of bruxism and reduced sleep quality, do not hesitate to start treatment at The Smile Artists LA, a comprehensive and preventative dentistry practice. We are looking forward to your visit.
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