How to Create a Bedtime Routine to Prevent Teeth Grinding

Do you sometimes wake up in the morning with a headache or a sore jaw? If so, you may be one of the millions of Americans who suffer from bruxism, or teeth grinding. Teeth grinding can cause a lot of damage to your teeth over time, so it's important to take steps to prevent it. 

In this blog post, we will discuss how to create a bedtime routine that will help prevent teeth grinding and keep your smile healthy!

Establish a regular sleep schedule 

Getting abundant and regular sleep is important for a number of reasons - not just physical but also mental. One unexpected benefit of getting on a better sleep schedule? 

It can help reduce teeth grinding, otherwise known as bruxism, which typically occurs in your sleep. Establishing a routine for winding down each night and heading to bed at the same time each night can help you get into a deep and restorative sleep cycle, which can be enough to put teeth grinding on the back burner. 

Avoid screens and stimulating activities before bedtime

Having a regular sleep schedule isn’t the only way you can reduce your teeth grinding during sleep.  Avoiding screens, caffeine, and other stimulating activities before bedtime can also help. 

The blue light emitted from electronic devices such as mobile phones and computers can disrupt the production of melatonin, our sleep hormone. By avoiding these types of activities for an hour or two before bedtime, you’ll give yourself a better chance at getting into a deep and restful sleep. So opt for a book or journal before bed instead of your favorite TV show. 

Avoid eating right before bed

Eating late at night can also contribute to bruxism. Refrain from eating right before bedtime and opt for a light snack, like some nuts or a piece of fruit, no less than an hour before bed. This will help keep your digestive system in check as you sleep so you don’t end up grinding your teeth.

Get good exercise during the day

Your bedtime routine starts much earlier than you may think!  Exercise can be a great way to reduce teeth grinding and improve the quality of your sleep at night. 

And although any exercise is better than none, it seems that the more intense a workout is, the better you will sleep. An intense workout early in the day will allow your body and mind to wind down before bed. 

Physically, it burns off energy and reduces muscle tension that may have built up during the day, and keeps you from restful sleep. It allows stress hormones to subside and leave you feeling relaxed when bedtime finally rolls around. 

So when you're feeling stressed or anxious, remember that getting out for a brisk jog or boot-camp session can do more than just benefit your physical health - it can also give you better sleep in the evening!

Do some relaxation exercises 

By performing some simple relaxation exercises such as yin yoga or meditation regularly before bedtime, you can help reduce tension in the body and mind while helping to decrease the symptoms of teeth grinding. 

Take a hot bath and play some soothing music to wash away the stress of the day. Anything to help relieve stress before attempting to sleep is likely to improve your sleep overall, including teeth grinding. 

Studies have found that regular practice of relaxation techniques like yoga helps to quell our body’s natural fight-or-flight response, allowing us to chill out and rest more soundly while also indirectly eliminating teeth grinding. 

Everyone experiences stress differently, so experiment with different relaxation strategies until you find something that helps you best address your individual needs.

Wear a night guard while you sleep 

Wearing a night guard is a great way to help combat teeth grinding and protect your teeth from its negative effects. A night guard is like a mouthguard that fits comfortably over your upper or lower teeth so you don’t grind them together while you sleep. 

According to this dentist who does cosmetic dentistry in Tallahassee, you can also use your Invisalign as a night guard if you have one.

It serves as a protective barrier that keeps your teeth separated, reducing the amount of force used during grinding and helping to reduce pain. Plus, the added benefit of wearing a night guard on the regular is that it helps keep your teeth nice and healthy. 

There are plenty more natural remedies for teeth grinding, so make sure to visit JS Dental Lab to learn more!

Conclusion

Teeth grinding can be an uncomfortable and damaging habit, but there are ways to keep it in check. With a few simple changes to your daily routine, such as reducing caffeine intake, avoiding screens before bedtime, getting good exercise during the day, and doing some relaxation exercises before bedtime.