How to Reduce Jaw Clenching and Teeth Grinding at Night—Naturally

bruxism chiropractic care jaw clenching magnesium natural remedies nighttime grinding stress relief teeth grinding tmj pain May 15, 2025

Do you wake up with a sore jaw, headaches, or notice your teeth feel sensitive or worn down? You might be clenching your jaw or grinding your teeth at night—a condition known as bruxism. While it’s common, especially during times of stress, it can lead to long-term issues like TMJ dysfunction, tooth damage, or disrupted sleep.

Before jumping into expensive mouth guards or medications, let’s explore natural, holistic ways to ease jaw tension and prevent nighttime grinding. Small changes in your daily routine can make a big difference.

What Causes Nighttime Jaw Clenching and Teeth Grinding?

Bruxism is often tied to:

Stress and anxiety
Sleep disorders
Nutritional deficiencies (especially magnesium)
Misalignment of the jaw or bite
Caffeine or alcohol intake in the evening
Poor sleep hygiene

Understanding the root cause helps guide the best treatment, and in many cases, natural lifestyle adjustments can offer major relief.

1. Boost Magnesium Intake

Magnesium is a mineral that supports muscle relaxation, nerve function, and sleep quality. Many people with bruxism are deficient, especially if they deal with high stress or poor diet.

Ways to Increase Magnesium Naturally:

Foods rich in magnesium: dark leafy greens, almonds, pumpkin seeds, avocado, bananas, and dark chocolate
Magnesium supplements: magnesium glycinate or citrate are well-absorbed and gentle on the stomach
Topical magnesium oil or Epsom salt baths: absorbed through the skin and helps relax muscles before bed

✅ Tip: Take magnesium 30–60 minutes before bedtime to promote muscle relaxation and calm the nervous system.

2. Practice a Relaxation Routine Before Bed

Clenching often stems from unresolved stress during the day. A calming nighttime routine signals to your body that it’s safe to let go of tension.

Try this 10-Minute Relaxation Flow:

Deep breathing (5 minutes): Inhale for 4 seconds, hold for 4, exhale for 6. Repeat.
Progressive muscle relaxation: Focus on relaxing your face and jaw muscles last.
Jaw massage or warm compress: Use circular motion on your masseter muscles or apply a warm washcloth.
Gentle stretching: Neck rolls and shoulder shrugs help relieve head and neck tension.

You can also listen to calming music, do a guided meditation, or journal before bed to offload mental stress.

3. Cut Back on Evening Stimulants

Caffeine, alcohol, and sugar in the evening can overstimulate your nervous system, making you more likely to grind or clench during lighter sleep stages.

What to Avoid After 3 PM:

Coffee, energy drinks, chocolate
Alcohol (even though it might help you fall asleep, it reduces sleep quality)
Late-night sugar snacks

Instead, try a herbal tea like chamomile, lemon balm, or passionflower, which are known for their calming properties.

4. Train Your Jaw to Relax During the Day

Many people unconsciously clench their jaw even while awake. If you hold tension in your face during the day, it’s likely to carry into sleep.

A Simple Awareness Practice:

Check in a few times per day: Is your jaw tight? Are your teeth touching?
Set a reminder on your phone: "Relax your jaw"
Repeat the mantra: “Lips together, teeth apart.”

Over time, this creates neuromuscular awareness that can help reduce nighttime habits.

5. Optimize Sleep Environment and Posture

Poor sleep posture can also contribute to clenching. Sleeping on your back with good pillow support may reduce the pressure on your jaw and neck.

Sleep Tips:

Use a pillow that keeps your neck in neutral alignment
Avoid sleeping on your stomach (can cause jaw pressure)
Create a sleep sanctuary: cool, dark, and quiet room

Quality sleep helps regulate your stress hormones and nervous system—key to minimizing bruxism.

When to See a Professional

If you’ve tried natural remedies and still wake up with pain, it may be time to:

Visit a chiropractor: Misalignments in the neck or jaw can contribute to muscle tension and clenching.
Get assessed for TMJ dysfunction
Work with a dentist: They may recommend a custom night guard to protect your teeth.
Talk to a stress or sleep specialist if anxiety or sleep apnea is involved.

Final Thoughts

Reducing jaw clenching and teeth grinding doesn’t always require a mouth guard or medication. By supporting your body with magnesium, mindful relaxation, and smart sleep habits, you can calm your nervous system and break the cycle—naturally.

Ready to take the first step towards a healthier, pain-free life? At Tutt Street Chiropractic, we're currently accepting new patients and offer same-day and next-day appointments for your convenience. There's no need for a doctor's referral, and we'll even bill directly to your insurance provider. Don't wait any longer to start your journey to improved spine health and wellness. Click here to book your appointment with Dr. Cary Yurkiw in Kelowna today!

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