Bruxism, often known as teeth grinding, is a widespread disorder affecting millions worldwide. It can cause headaches, jaw discomfort, tooth damage, and sleep disruptions. Fortunately, you can adopt beneficial habits to reduce the consequences of bruxism and enhance your dental health. In this blog article, we will go through some of the most effective behaviors for bruxism management.
13 Beneficial Habits to Reduce the Symptoms of Bruxism
Bruxism is mostly caused by stress. Therefore, many beneficial habits you must adopt are related to stress alleviation. Let’s discuss some of these behaviors and treatments in-depth.
1. Use Stress-Relieving Techniques
Stress is one of the most prevalent causes of bruxism. You may unconsciously clench your jaw or grind your teeth when nervous, apprehensive, or tense. Exercise stress-reduction measures to minimize stress and alleviate the symptoms of bruxism.
These beneficial habits and treatments include meditation, deep breathing exercises, yoga, and gradual muscular relaxation. By using these strategies daily, you may assist in relieving stress and tension in your body, reducing the consequences of bruxism.
2. Wear Custom-Made Night Guards
Wearing night teeth guards is one of the most beneficial habits to protect your teeth from the consequences of bruxism. Custom-made night guards are worn while sleeping to prevent teeth from grinding and clenching. It can also assist with TMJ disorder symptoms such as headaches and jaw discomfort. If you feel you are grinding your teeth at night, consult your dentist and order custom dental guards.
3. Reduce Your Caffeine Consumption
Caffeine is a stimulant that can aggravate bruxism symptoms by increasing muscular tension. If you have a habit of grinding your teeth, minimizing or eliminating coffee is recommended. Caffeine may be present in various foods and beverages, including coffee, tea, soda, and chocolate. Switching to decaf coffee or herbal tea may help reduce your discomfort.
4. Avoid Consuming Alcohol and Tobacco
Both alcohol and smoking can aggravate bruxism symptoms. Alcohol is a depressant that can relax your muscles, especially those in your jaw, increasing the likelihood of teeth grinding.
Tobacco usage can also increase muscular tension and the likelihood of teeth grinding. If you smoke, you must quit it, lessening the consequences of bruxism. Additionally, limiting or eliminating your alcohol use might help alleviate the symptoms of teeth grinding.
5. Get Enough Rest
Adequate sleep is important for your general health and well-being and can help decrease bruxism symptoms. Sleep deprivation can cause stress, weariness, and muscular strain, increasing teeth’ likelihood of grinding. Aim for at least 7-8 hours of sleep every night to encourage restful sleep and maintain a consistent sleep regimen.
6. Maintain Good Sleep Hygiene
Besides getting adequate sleep, effective sleep hygiene is vital for reducing bruxism symptoms. Creating a pleasant sleep environment, avoiding electronic gadgets before night, and developing a regular sleep regimen are all examples of good sleep hygiene. You may improve peaceful sleep and lessen the symptoms of tooth grinding by practicing proper sleep hygiene.
7. Maintain a Healthy Diet
A healthy diet can help alleviate bruxism symptoms and boost overall dental health. A diet high in fruits, vegetables, whole grains, lean protein, and low-fat dairy products can offer your body the nutrients it requires to keep your teeth and gums healthy. Furthermore, meals high in calcium and vitamin D can help strengthen your teeth and minimize the risk of tooth damage from grinding.
8. Exercise Regularly
Exercising regularly is another beneficial habit that can help relieve stress and tension in your body, ultimately alleviating the symptoms of bruxism. Exercise also causes the production of endorphins, which can improve your mood and induce relaxation. Aim for 30 minutes of moderate daily activity, such as brisk walking, running, or cycling.
9. Jaw Workouts
Exercises that strengthen the muscles in your jaw can help minimize the effects of bruxism. Opening and shutting your mouth as wide as you can comfortably, moving your jaw from side to side, and pulling your lower jaw forward while keeping your teeth together are all examples of jaw exercises. You may use these exercises regularly to assist in relaxing your jaw muscles and lessen the probability of teeth grinding.
10. Don’t Chew on Non-Food Items
Chewing on non-food things such as pencils, pens, or fingernails can aggravate bruxism symptoms. This behavior can strain your jaw muscles and increase the probability of teeth grinding. If you have a habit of chewing on non-food things to ease tension or anxiety, consider deep breathing exercises or meditation.
11. Maintain Good Posture
Poor posture can strain the muscles in your neck and shoulders, contributing to bruxism symptoms. Good posture, which includes sitting up straight, keeping your shoulders relaxed, and aligning your head and neck with your spine, can help minimize muscular tension and encourage relaxation.
12. Practice Mindfulness
Mindfulness practices, including concentrating on your breath or participating in mindful meditation, are other beneficial habits that can help reduce stress and increase relaxation. Doing so can help alleviate the impacts of bruxism.
Mindfulness can help you become more aware of your body’s sensations and learn to manage stress and tension more effectively. Hence, instead of clenching and grinding your teeth, you can likely learn to address the stress directly.
13. Use Essential Oils
Using different soothing aromas is one of the most beneficial habits for managing stress. Lavender and peppermint essential oils, for example, can assist in inducing relaxation and reduce bruxism symptoms. Add a few drops of essential oil to a diffuser or blend with a carrier oil and massage over your jaw and neck muscles to encourage relaxation.
Clear Comfort Night Guards Offers the Best Custom-Made Night Guards
The lasting effects of bruxism can mess with your dental health and overall well-being. Hence, adopt some beneficial habits and say goodbye to bruxism eventually. In recent years, the results of using custom-made night guards in reducing bruxism have been promising.
Clear Comfort Night Guards offers the best custom-made night teeth guards for people with bruxism. Professionals in a dental lab manufacture our night teeth guards to ensure superior quality products.
Order custom dental guards today, or contact us for more information.