Teeth grinding, medically known as bruxism, involves involuntary clenching, gnashing, or grinding of the teeth. It can occur during the day (awake bruxism) or while sleeping (sleep bruxism). Many people aren’t even aware they’re doing it, especially at night, but over time it can cause jaw pain, tooth wear, headaches, and sore facial muscles.
The causes of bruxism are multifactorial. Stress, anxiety, and emotional tension are commonly implicated. Other contributing factors include sleep disorders, misaligned bite or dental issues, certain medications, stimulants like caffeine or nicotine, and habits such as chewing on pens or gum. Because bruxism often has both behavioral and physical components, natural and noninvasive strategies can be helpful — especially when combined with professional oversight.
Natural & Effective Approaches to Treat Teeth Grinding
Wear a Mouth Guard or Splint (as a protective measure)
Although not entirely “natural,” using a dental mouth guard or occlusal splint is a foundational, noninvasive approach to managing bruxism. It protects your teeth by providing a cushion between the upper and lower jaws, reducing the risk of wear and muscle strain. Custom-fitted guards made by a dentist are usually more effective and comfortable, but over-the-counter options can also provide short-term relief in mild cases. While a guard may not stop the grinding itself, it helps prevent long-term damage.
Reduce Stress & Practice Relaxation
Bruxism has a well-established connection to emotional stress. Reducing daily tension through mindfulness, meditation, or deep breathing exercises can help lower the body’s stress response and minimize nighttime clenching. Gentle practices like yoga or progressive muscle relaxation may further relax the jaw and facial muscles. Becoming more aware of daytime jaw clenching is also useful. Training yourself to keep your lips together and your teeth apart when at rest can gradually break unconscious clenching habits.
Modify Lifestyle & Habits
Your daily routines may be making bruxism worse. Cutting back on caffeine, particularly later in the day, and avoiding alcohol or nicotine can reduce overstimulation that contributes to jaw activity. Chewing gum, biting pens, or eating hard foods puts additional strain on jaw muscles and may reinforce harmful patterns. Applying a warm compress to the jaw before bed, along with simple jaw stretches, can help relieve muscle tension. Gentle jaw massage in the evening is another effective way to release built-up tension. Creating a consistent bedtime routine and practicing good sleep hygiene also supports more restful, undisturbed sleep, which may reduce sleep-related grinding episodes.
Biofeedback & Behavior Therapy
Biofeedback therapy can be a helpful tool for those who grind or clench their teeth while awake. This approach uses sensors to detect jaw muscle activity, helping individuals become more aware of when they’re clenching and consciously release that tension. For some, especially those whose bruxism is stress-related, cognitive behavioral therapy (CBT) or similar psychological techniques can address the underlying triggers, such as anxiety or negative thought patterns.
Address Underlying Sleep Disorders or Dental Issues
Sometimes, bruxism is a symptom of a deeper issue. Obstructive sleep apnea and other breathing-related sleep disorders can increase grinding episodes during sleep. Treating these root conditions may reduce or eliminate bruxism altogether. Similarly, dental misalignment or bite issues may be a physical driver of grinding. A dentist can evaluate whether orthodontic adjustments or bite correction could help.
Use Adjunctive Natural Supports (Cautiously, under guidance)
Some natural supplements and herbal aids may support muscle relaxation and stress management. For example, magnesium plays a role in muscle relaxation, and some people find relief from supplementing it — though clinical evidence is still developing. Herbal teas like chamomile or valerian root may promote relaxation before bedtime. In more severe or persistent cases, botox injections into the jaw muscles may be considered to temporarily reduce grinding. Although not natural, this treatment can be effective for individuals who don’t respond to other methods and should be administered by a qualified provider.
What to Expect & When to Seek Professional Help
Managing bruxism naturally often requires a combination of stress reduction, behavioral change, and physical protection for the teeth. It’s common for improvement to take time, especially if stress or sleep disruption is ongoing. Regular check-ins with your dentist can ensure that your teeth are protected and that your treatment plan remains effective.
If you wake with persistent jaw pain, have visible tooth damage, or your grinding is loud enough to disturb others, professional evaluation is essential. You may be referred to a sleep specialist, physical therapist, or therapist depending on the suspected root cause. The good news is that with patience and a holistic approach, many people are able to reduce or eliminate their bruxism — and protect their dental health in the process.
Sources:
- Mayo Clinic — Teeth grinding (bruxism): Diagnosis & treatment
https://www.mayoclinic.org/diseases-conditions/bruxism/diagnosis-treatment/drc-20356100<?XML:NAMESPACE PREFIX = "[default] http://www.w3.org/2000/svg" NS = "http://www.w3.org/2000/svg" /> - Johns Hopkins Medicine — Bruxism (teeth grinding/clenching)
https://www.hopkinsmedicine.org/health/conditions-and-diseases/bruxism - Healthline — How to Stop Grinding Your Teeth
https://www.healthline.com/health/how-to-stop-grinding-teeth - National Institute of Dental & Craniofacial Research — Bruxism
https://www.nidcr.nih.gov/health-info/bruxism - WebMD — Bruxism: Causes, symptoms & how to stop grinding
https://www.webmd.com/oral-health/teeth-grinding-bruxism
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