Night-time bruxism: advice from Oralitá Dental Clinic
Around 80% of the population may suffer from night-time bruxism. Find out what causes it, its effects and solutions. Don’t hesitate to click!
What is night-time bruxism?
Bruxism is the unconscious action of tightening the jaw muscles. It is considered a sleep-related disorder, as many people clench or grind their teeth while they sleep. People who tend to snore or stop breathing for short periods (sleep apnoea) are more likely to suffer from bruxism. This night-time movement happens automatically and creates frequent, rhythmic tension in the chewing muscles. It can occur frequently and is linked to many disorders, such as orofacial pain, neurological conditions, sleep apnoea and dental problems.
Symptoms
- “Grinding” or clenching your teeth during the night.
- Wear of the tooth enamel: flattened, fractured, broken or loose teeth.
- Jaw pain, tiredness or swelling.
- Swelling of the neck or face
- Muscle tenderness, especially in the morning.
- Tooth sensitivity when eating cold, hot or sweet foods.
- Temporomandibular joint disorders.
- Headache and/or pain similar to earache
- Headaches.
- A feeling of muscle strain and tension.
- Disturbed sleep: insomnia.
Night-time bruxism in children
If you have noticed that your child makes a loud, repeated noise while sleeping, they are probably grinding their teeth. This can cause dental and neuromuscular problems, such as dental attrition, gum disease (periodontal disease), enlargement of the chewing muscles, headaches and temporomandibular disorders.
There are dental treatments that can improve bruxism, for example the use of occlusal splints during sleep to protect the teeth and the chewing system, or orthodontic appliances to treat dentomaxillary abnormalities.
In any case, we recommend booking a visit with a specialist, to determine the best solution and to ensure ongoing supervision, so as not to interfere with the child’s normal growth pattern.
Solutions for night-time bruxism
- Get the recommended hours of sleep
- Apply ice to the jaw muscles.
- Avoid hard foods, such as nuts or steaks.
- Avoid chewing gum.
- Drink plenty of water.
- Learn relaxation exercises or physiotherapy exercises
- Massage the muscles of your neck, shoulders and face.
- Relax the muscles of your face and jaw throughout the day, with the aim of making facial relaxation a habit.
- Try to reduce everyday stress.
Exercises to treat night-time bruxism
- Relax your jaw
Release the tension in your jaw muscles by clenching your jaw very firmly for about 8–10 seconds and, straight afterwards, relax the muscles by moving it very gently from right to left. You can repeat this exercise several times a day. - Massage your jaw
Use your fingers to massage your jaw muscles. Go little by little, until you are ready to open your mouth gently. - Pull your ears
Lie down and gently squeeze your earlobes between your index fingers and thumbs, then gently pull them downwards. You will notice that, little by little, the muscles in that area relax. - Neck stretches
Gently tilt your head towards one of your shoulders and hold the stretch for half a minute. Then do the same on the other side. To fully relax the tissues, combine this exercise with deep breathing exercises. - Relax
One of the main causes of bruxism is stress. You need to relax. Meditation can help you relax: get into a comfortable position and breathe deeply, focusing your attention on your breathing. - Do physical exercise
An hour a day of medium- to high-intensity exercise can lower your stress and anxiety levels. It also releases endorphins, hormones that can soothe external pain stimuli.
