{"id":2042,"date":"2018-07-14T07:22:26","date_gmt":"2018-07-14T07:22:26","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=2042"},"modified":"2021-03-18T19:36:18","modified_gmt":"2021-03-18T19:36:18","slug":"8-easy-tricks-to-help-you-stop-teeth-grinding","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/8-easy-tricks-to-help-you-stop-teeth-grinding\/","title":{"rendered":"14 Easy Tricks to Help You Stop Teeth Grinding"},"content":{"rendered":"

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Have you noticed that you have unexplained headaches or that there is pain or stiffness in your jaw? Do you experience pain in your teeth whenever you drink something that is hot or cold, or do you feel a sharp, stabbing pain when you eat something that has a lot of sugar, yet you don\u2019t have cavities? If you answered \u2018yes\u2019 to any of these questions, you could be one of the millions of people who grind their teeth.<\/p>\n

Bruxism, or teeth grinding, is extremely common. Many people don\u2019t even realize that they are doing it. You may grind your teeth while you are sleeping or while you are awake. Though the exact cause of bruxism isn\u2019t known, it is believed to be a reaction to stress. Tooth grinding not only causes pain, but it can do extensive damage to your teeth.<\/p>\n

If you grind your teeth, here\u2019s a look at 8 simple ways that you can break the habit.<\/p>\n

1. Wear a mouth guard<\/h3>\n

One of the most common methods that are used to stop tooth grinding is a mouth guard. These guards can be purchased over-the-counter at a pharmacy, or you can have one custom-made by your dentist so that it perfectly fits your mouth. If you opt for the latter, your dentist will take impressions of your teeth<\/a> and use those impressions to construct a mouth guard that matches the shape of your teeth and the form of your mouth.<\/p>\n

A mouth guard is usually worn at night to prevent nighttime bruxism, or tooth grinding while you sleep. The guard prevents your teeth from rubbing into each other, which helps to prevent tooth grinding. Wearing a mouth guard has been proven to be one of the most effective ways to stop grinding your teeth; however, some people do claim that wearing a mouth guard can cause discomfort. <\/p>\n

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2. Decrease your stress levels<\/h3>\n

While the exact cause of bruxism<\/a> is not known, it is believed to be related to high stress levels. Many people who are under high levels of stress grind their teeth and don\u2019t even realize that they are doing it. The reason why people grind their teeth when they are stressed is also unknown; however, several research studies have found that there is a definite increase the in incidence of tooth grinding in people who have high stress levels.<\/p>\n

If you are suffering from unexplained headaches \u2013 particularly on the sides of your head, near your temples \u2013 or you have pain in your jaw \u2013 and you are under high amounts of stress, it is very likely because you are grinding your teeth. Reducing your stress levels can help you stop grinding your teeth. To reduce your stress, try stress-relieving practices, such as meditation, yoga, or simply taking a break from your hectic schedule. <\/p>\n

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3. Anti-anxiety medications<\/h3>\n

Another method that has been found to help reduce tooth grinding is by taking anti-anxiety medications. Like stress, it has been found that anxiety<\/a> can also result in bruxism. Also like stress, the reason why anxiety causes tooth grinding is unknown; however, it may be related to high levels of tension in the body, which might cause you to subconsciously grind your teeth as a way to alleviate the tension.<\/p>\n

If you suffer from anxiety and you grind your teeth, speak to your doctor about anti-anxiety medications. Not only can they help to treat the symptoms of anxiety, but they may also be able to minimize tooth grinding. However, while this treatment method may be effective, it should be noted that it might be deemed controversial, as there are side effects associated with taking anti-anxiety medications. Still, you may want to speak to your doctor or dentist to see if this is an option that may be beneficial for you. <\/p>\n

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4. Muscle relaxers<\/h3>\n

It has also been found that taking muscle relaxers can help to reduce the incidence of tooth grinding. Bruxism is believed to be the body\u2019s response to high levels of tension, which causes the muscles within your body to tense up, including the muscles in your jaw. To alleviate this buildup of tension, you may start grinding your teeth either during the day or at night, or both while you are awake and while you are sleeping. Muscle<\/a> relaxers may be an effective way to reduce the incidence of tooth grinding.<\/p>\n

That\u2019s because muscle relaxers help to relieve tension in the muscles that could lead to bruxism. Like anti-anxiety medications, some people believe that taking muscle relaxers is also a controversial treatment option for tooth grinding; however, a lot of people do find that it offers relief. If you have significant pain in your jaw as a result of tooth grinding, you may want to speak to your doctor about taking muscle relaxers to prevent the grinding. <\/p>\n

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5. Increase your vitamin C intake<\/h3>\n

Another method that may help to reduce tooth grinding involves increasing your intake of vitamin C<\/a>. Why? \u2013 Because your adrenal glands absorb vitamin C, which helps to improve your response to stress; and, as noted, high levels of stress has been found to cause tooth grinding. Furthermore, vitamin C plays an important part in the body\u2019s production of dopamine, and dopamine helps you regulate your mood, which can also help to improve your body\u2019s response to stress.<\/p>\n

As such, increasing your intake of vitamin C can be an effective way to help you stop grinding your teeth. You can up your vitamin C intake by either eating more foods that are rich in this vitamin, such as organs, red and green peppers, strawberries, kale, broccoli, and papaya. You can also take vitamin C supplements. Whichever option you choose, upping your vitamin C levels can help you put a stop to tooth grinding. <\/p>\n

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6. Take B vitamins<\/h3>\n

B vitamins<\/a> play a fundamental role in your overall health and well-being. If you are deficient in any of the B vitamins, you may experience psychological effects, such as increased stress levels, anxiety, and depression \u2013 all things that can increase your risk of grinding your teeth. Therefore, upping your intake of complex B vitamins may be an effective way to put a stop to your teeth grinding; pantothenic acid, or vitamin B5, in particular.<\/p>\n

Like vitamin C, complex B vitamins play an important role in regulating your mood. Therefore, increasing the amount of these vitamins that you take may be able to reduce tooth grinding. You can up the amount of complex B vitamins you are ingesting by simply taking a supplement. For adults, the recommended daily intake of complex B vitamins is 5 milligrams; however, discuss with your doctor before you start taking the vitamin to ensure you are taking the right amount. <\/p>\n

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7. Take a magnesium supplement<\/h3>\n

Magnesium, like vitamin C and complex B vitamins, is an essential nutrient for your body. It plays a key part in more than 300 enzymatic reactions, including nerve<\/a> impulses. It also affects the way that you respond to stress. If your magnesium levels are low, your chances of developing stress and anxiety increase. As mentioned, heightened levels of stress can increase the risk of tooth grinding.<\/p>\n

Other effects of magnesium deficiency include increased restlessness, insomnia, irritability, and anxiety; all things that can contribute to tooth grinding. Therefore, if you are grinding your teeth, there is a very good chance that you have low levels of magnesium. Taking a supplement of this vital nutrient, particularly before bed, may help to prevent you from grinding your teeth. It could also help to improve your quality of sleep. Do make sure that you speak to your healthcare provider before you start taking a magnesium supplement to find out how much you should take. <\/p>\n

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8. A warm compress<\/h3>\n

Perhaps one of the easiest ways to reduce tooth grinding is by simply applying a warm compress to your jaw.<\/a> It seems that bruxism is the body\u2019s response to tension that is held in the muscles and joints of the jawbone. Applying a warm compress to the jawbone may help to relieve this tension, thereby minimizing how much you grind your teeth. To use this treatment method, simply soak a clean washcloth in hot water.<\/p>\n

Remove the washcloth form the water and wring out the excess water. Place the washcloth on your jaw while applying firm pressure to it. Hold the cloth in place until it is no longer warm. Apply a warm compress to your jaw twice a day, once in the morning and once before bed. Doing so will help to soothe the tension in the muscles of your jaw and prevent tooth grinding.<\/p>\n

\"\"9. Reduce Caffeine Consumption<\/strong><\/span><\/h3>\n

One of the attributing factors to the development of bruxism is overstimulation of the nervous system with caffeine<\/a>. Drinking countless cups of coffee during the day, or binging on energy drinks whenever you feel thirsty, will lead to the accumulation of caffeine in the bloodstream. When caffeine levels get too high, they overload the nervous system, causing tremors and a feeling of being, \u201cwound-up.\u201d<\/span><\/p>\n

As a result, you may end up grinding your teeth relentlessly. However, it\u2019s vital that you don\u2019t suddenly remove all traces of caffeine from your diet. Taking such a drastic step will take its toll on the nervous system. Our body adjusts to any stimulus, and if you\u2019re used to drinking loads of caffeine during the day, a sudden halt in consumption may lead to fatigue and a loss of focus.<\/span><\/p>\n

It\u2019s a better strategy to slowly reduce your intake day by day until you eliminate caffeine from your diet entirely.<\/span><\/p>\n

\"\"10. Stretch in the Morning and Before Bed<\/strong><\/span><\/h3>\n

Stress and tension accumulate over time. If you live a stressful lifestyle due to obligations at work and home, you need an outlet to create balance. If you fail to find a way to remove stress<\/a> from your life results in the development of nervous system disorders that affect a wide variety of biological functions.<\/span><\/p>\n

When we experience stress, our body releases cortisol to induce the \u201cfight-or-flight\u201d response. An example of this occurrence is when someone threatens you. In such a case, you will either run away or stand and hold your ground. Either way causes the release of cortisol and adrenaline-like hormones to improve your reaction and decision-making time.<\/span><\/p>\n

However, when stress builds, and we don\u2019t reduce its effects, it can lead to the development of over-production of cortisol, leading to nervous system issues, such as grinding your teeth. Stretching relieves tension from your body and helps reduce stress.<\/span><\/p>\n

\"\"11. Stay Hydrated<\/strong><\/span><\/h3>\n

Water constitutes over 65-percent of our body mass, and it\u2019s vital that we stay hydrated<\/a> to retain normal body function. When we become dehydrated, we find that the nervous system reacts by entering a survival mode, releasing adrenaline-like hormones. The influx of adrenaline leads to the development of stress symptoms, like grinding your teeth.<\/span><\/p>\n

It\u2019s vital that you remain hydrated during the day. Doctors recommend that we drink six to eight glasses of water every day to maintain hydration levels. We recommend you invest in a reverse osmosis water filter for your home. This filter removes harmful particles, hormones, and pathogens from your drinking water, providing you with fresh, clean water that tastes fantastic.<\/span><\/p>\n

Carry a water bottle with you wherever you go, and remember to drink during the day. Forgetting to drink for hours on end, and then expecting your body to function normally is silly. Dehydration occurs quickly, especially on a hot day.<\/span><\/p>\n

\"\"12. Reduce Screen Time Before Sleep<\/strong><\/span><\/h3>\n

In our technologically advanced society, many of us are addicted to viewing our cellphones. Checking what\u2019s going on with your friends on Snapchat and Instagram is good fun, but it could keep you up at night. The blue light emitted from the screen disturbs your normal circadian rhythm, the biological process that governs when you fall asleep and wake up. <\/span><\/p>\n

As a result of staring at a screen for hours on end before bed, you may find it challenging to fall asleep, and spend hours tossing and turning while your brain<\/a> adjusts. A lack of sleep affects the nervous system, forcing it to produce more cortisol and adrenaline-like hormones to prevent you from feeling fatigued or tired the following day.<\/span><\/p>\n

Unfortunately, this nervous system overstimulation also has numerous side-effects, including grinding your teeth. Put the phone down at least 2-hours before you decide to retire to bed. Run a hot bath or take a shower to relax, and make sure you go to bed at the same time every night.<\/span><\/p>\n

\"\"13. Use a Zinc Supplement<\/strong><\/span><\/h3>\n

We\u2019ve already discussed the importance of magnesium in your diet, and how grinding your teeth could mean that you have a magnesium deficiency. However, zinc<\/a> also plays a significant role in mineral balance within the body. Zinc has a calming effect on the nervous system and increases the body\u2019s production of GABA. <\/span><\/p>\n

You can purchase supplements with a zinc and magnesium complex \u2013 known as \u201cZMA.\u201d This supplement is available online from most health food retailers or supplement dealers. Take two to three grams of zinc an hour before you retire to bed. This timing gives the supplement enough time to enter the bloodstream and help you drift off to sleep.<\/span><\/p>\n

When the nervous system receives enough rest, it stops producing signs of overstimulation \u2013 such as grinding your teeth. However, before you start any supplement protocol, it\u2019s a prudent idea to visit with your doctor and take them the supplement bottle so they can review the ingredients to check if they present any complications for your condition.<\/span><\/p>\n

\"\"14. Meditation <\/strong><\/span><\/h3>\n

While lifestyle changes and supplements can go a long way to helping you stop grinding your teeth, your mind is the final battleground for removing all of your symptoms. As we mentioned earlier, stress is a significant contributing factor to developing bruxism. Managing stress through exercise and diet is a fantastic way to control its effects on the body. <\/span><\/p>\n

However, mental stress does not diminish completely with changes to diet and implementing an exercise routine. Your mind may still be running at a million-miles-an-hour, even if you take every precaution on this list.<\/span><\/p>\n

Before you go to bed each night, run a hot bath with some essential oils. Afterward, sit upright on your bed with your legs crossed and your eyes closed. Breathe deeply and control your exhalation. Try to empty your mind and focus on the darkness. This meditation<\/a> technique reduces stress and helps you to fall asleep easier \u2013relieving any tension responsible for making you grind your teeth.<\/span><\/p>\n

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