How to Get Rid of Teeth Grinding?
Teeth grinding (bruxism) is involuntary clenching, grinding and gnashing of the teeth. It is thought that about half of the population bruxes from time to time, while around five per cent are habitual and forceful tooth grinders. It generally happens during sleep, but some people experience it when they are awake.
Bruxism can be a physical expression of stress; for example, susceptible people may tend to grind their teeth when they are angry, concentrating hard on a particular task or feeling anxious.
Symptoms
Signs and symptoms of bruxism may include:
1. Audible grinding sounds while the person is asleep
2. Teeth that are flattened, fractured, chipped or loose
3. Worn tooth enamel, exposing deeper layers of your tooth
4. Increased tooth sensitivity
5. Jaw or face pain or soreness
6. Tired or tight jaw muscles
7. Pain that feels like an earache, though it's actually not a problem with your ear
8. Dull headache originating in the temples
9. Damage from chewing on the inside of your cheek
10. Indentations on your tongue
Causes
Doctors don't completely understand what causes bruxism. Possible physical or psychological causes may include:
1. Emotions, such as anxiety, stress, anger, frustration or tension
2. Aggressive, competitive or hyperactive personality type
3. Abnormal alignment of upper and lower teeth (malocclusion)
4. Other sleep problems, such as sleep apnea
5. Response to pain from an earache or teething (in children)
6. Stomach acid reflux into the esophagus
7. An uncommon side effect of some psychiatric medications, such as certain antidepressants
8. A coping strategy or focusing habit
9. Complication resulting from a disorder such as Huntington's disease or Parkinson's disease
When to see a doctor
See your doctor or dentist if:
1. Your teeth are worn, damaged or sensitive
2. You have pain in your jaw, face or ear
3. Others complain that you make a grinding noise while you sleep
4. You have a locked jaw that won't open or close completely
If you notice that your child is grinding his or her teeth — or has other signs or symptoms of bruxism — be sure to mention it at your child's next dental appointment.
Here are the top some effective ways to prevent teeth grinding.
1. Warm Compress
Applying moist heat on the jaw area is one of the best ways to prevent teeth grinding and jaw clenching. Heat will help relax the jaw and the muscles of the mouth.
1. Soak a washcloth in hot water and wring out the excess water.
2. Hold the moist washcloth around the jaw area.
3. Do this twice daily to relax your jaw muscles and prevent teeth grinding.
If you like, you can even take a warm bath before bedtime. The warmth of the water may temporarily relax your jaw muscles.
2. Massage
Gently massage the muscles of the neck, shoulders, and face in circular motion for a few minutes daily before going to sleep. It helps relieve tension in the masticatory muscles. Thus, it decreases pain and helps reduce clenching.
A full-body stress-management massage will also be beneficial as stress is usually the main cause of teeth grinding.
3. Herbal Tea
If you are tense or under stress and likely to have disturbed sleep, drink a cup of herbal tea before going to bed. Warm herbal tea will have a relaxing effect on your body.
When you are relaxed from within, there is less chance that you will grind your teeth in your sleep. Plus, a warm cup of herbal tea promotes deep sleep and relaxes the facial muscles.
Green tea and chamomile tea are the best herbal tea options. You can use packaged green tea or make a chamomile tea.
1. Mix two teaspoons of dried chamomile flowers in a cup of hot water.
2. Steep for five minutes.
3. Strain and add some lemon juice and honey.
4. Drink this tea one or two hours before bedtime.
4. Turmeric Milk
Turmeric and milk when combined together can help control the problem of teeth grinding to a great extent. Milk has the amino acid tryptophan, which helps you relax and enjoy sound sleep. Also, the calcium in milk will help keep your teeth healthy. Adding turmeric to milk will enhance its health benefits and help relieve pain.
1. Heat one cup of milk.
2. When the milk starts boiling, add one teaspoon of turmeric powder.
3. Stir slowly until the milk becomes a rich, mustard color.
4. Remove from heat, and add one tablespoon of honey.
5. Drink it daily about 30 minutes before going to bed.
5. Calcium and Magnesium
Teeth grinding can also be reduced or stopped by taking calcium and magnesium supplements every day. Both calcium and magnesium are necessary for muscle function and nervous system health.
Plus, these minerals support teeth strength. When there is a deficiency of calcium of magnesium in the body, you can have problems with clenching, spasms, cramps, tension and other muscle problems.
Take powdered calcium and magnesium in a 2:1 ratio every day. Start with 600 milligrams of calcium and 300 milligrams of magnesium. You can gradually increase the dosage to 1000 milligrams of calcium and 400 to 600 milligrams of magnesium.
1. Dissolve the powdered supplements in an acidic liquid like orange or grapefruit juice.
2. Drink it daily for two months.
6. Vitamin C
Vitamin C is highly essential for your body to function properly. This vitamin is also essential for making the key neurotransmitter dopamine, which regulates mood.
It also plays a key role in controlling smooth muscle movements. Vitamin C deficiency has shown to affect the production of adrenaline and noradrenaline, which in turn affects the nervous system and even causes stress.
1. Take vitamin C supplements after consulting your doctor.
2. Also, try to include more foods rich in vitamin C in your diet.
Deep Breathing
Deep breathing exercises are another way to prevent teeth grinding. Such breathing exercises will help you relax before going to bed. Deep breathing also eases tired muscles. The more relaxed you are, the less likely you are going to suffer from teeth grinding in your sleep. One hour before going to bed, practice some deep breathing exercises.
Exercise
Exercising regularly at least three times a week will help reduce stress and calm your body. Regular exercise can improve immune system and circulatory system functioning, which strengthen your ability to cope with stressful situations. Also, exercise helps you sleep better.
After eating dinner, take a walk in the garden or engage in some other mild exercise to help relieve some of the tension and stress that may cause teeth grinding. Also, avoid taking stimulating substances like tea, coffee, or after dinner as they may worsen the problem.
By using these simple tips and suggestions, you can easily prevent teeth grinding. However, if the problem is severe, consult a doctor. You may need to use a mouth guard or protective dental appliance (splint) while sleeping to prevent damage to your teeth.
Sources:
betterhealth.vic.gov.au
mayoclinic.org
top10homeremedies.com
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