To stop clenching your jaw, you can try a combination of lifestyle changes, exercises, and professional treatments:
Lifestyle and Stress Management
- Identify and reduce stressors through techniques like yoga, meditation, deep breathing, or counseling, since stress is a common cause of jaw clenching
- Limit or avoid caffeine, alcohol, nicotine, and other stimulants, especially in the evening, as they can increase muscle tension
- Improve your sleep environment by sleeping on your back and maintaining a relaxing, quiet, and dark bedroom to reduce nighttime clenching
Jaw Awareness and Exercises
- Practice mindfulness to become aware of when you clench your jaw during the day and consciously relax your facial muscles
- Use jaw exercises such as placing the tip of your tongue on the roof of your mouth and slowly opening your mouth wide, or gently pushing your lower jaw downward with your palms to stretch and relax the muscles
- Maintain the “resting mouth position”: lips gently touching, teeth slightly apart without force, and tongue resting just above the front teeth
Physical Remedies
- Apply warm compresses to relax jaw muscles and cold compresses to reduce inflammation and pain
- Stay well hydrated to prevent muscle cramping and tension
Dental and Medical Interventions
- Use a custom-made mouthguard or bite splint at night to protect teeth and reduce clenching. Anterior bite guards specifically help stop jaw clenching by preventing molar contact
- In some cases, Botox injections can be used to relax the muscles responsible for clenching
- Consult a dentist or healthcare provider if clenching persists, as they may recommend physical therapy, ultrasound therapy, or other treatments
Additional Tips
- During the day, placing the tip of your tongue between your teeth can serve as a reminder to relax your jaw and break the clenching habit
- Avoid chewing gum or non-food items, which can reinforce jaw muscle tension
By combining these approaches—stress reduction, jaw exercises, lifestyle modifications, and professional care—you can effectively reduce or stop jaw clenching and alleviate associated discomfort
