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How to Stop Clenching or Grinding Your Teeth

How to Stop Clenching or Grinding Your Teeth

Stress, including anxiety, anger, and frustration, has many effects on your physical body and on your sleep, especially if it is suppressed.

You may not even be aware of some of its effects. Teeth-clenching and grinding are two of them.

The following signs may be your only clue that you are doing it, unless you grind your teeth and have a sleep-partner who can hear it.

Symptoms of Clenching and/or Grinding

  • Temporomandibular joint (TMJ) and jaw pain
  • Neck pain
  • Chronic headaches
  • Earaches or ringing in the ears
  • Tooth pain or sensitivity
  • Gum recession
  • Weakening, grinding down and/or chipping of teeth
  • Disrupted or lack of sleep

You can get fitted for a mouth guard at your dentist’s office, which may be costly and uncomfortable, but it is a quick fix for nighttime. Or you can replace the habit — a better choice especially if you’re doing it while you are awake as well.

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What to Do

  1. The normal at-rest position for the mouth (and the yogic position as well) is:
    • Lips closed
    • Teeth slightly apart
    • Tongue-tip elevated to the alveolar ridge (the bump behind your upper teeth) or the blade elevated with the tip behind or between the teeth.

This position will lessen the tension on the TMJ and the massiter muscle.

I retrained myself about five years ago and I rarely catch myself clenching anymore. When I do, it’s as simple as changing my positioning.

Eventually, my tongue slid forward so the tip now sits behind my teeth and more of the blade is between my back teeth. If it is more comfortable there, who am I to argue as long as my teeth are still parted?

  1. Awareness is the key to change.

If you start increasing your awareness of your at-rest mouth position during the day and changing it to the normal position, it will be easier at night.

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  1. Preparing for Sleep.

When you are getting ready to go to sleep, check your positioning.

At the beginning, I often had to place my tongue between my teeth to retrain my jaw to remain open. I was a ‘clencher’ who was able to make the conscious change permanent but it took time, awareness, and focused attention. It took remembering and knowing I was worth it! My mouth now remains in normal at-rest position, both day and night, generally without ever thinking about it.

  1. Relieving Pain

If you are experiencing any pain associated with clenching and grinding your teeth, including headaches, try the ‘screaming stretch’ until you have reprogrammed your at-rest mouth position.

The ‘screaming stretch’ is performed by opening the mouth as wide as you can while sticking out your tongue (this can be performed with or without screaming!).

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Hold that position for approximately thirty seconds.

Perform as many times a day as you feel pain or just to prevent it. This position stretches the massiter muscle and flexes the TMJ.

Retraining you mouth position could still help alleviate the symptoms, even if your clenching or grinding is caused by:

  • Abnormal alignment of upper and lower teeth (malocclusion) –please see your dentist.
  • Complications resulting from a neurological disorder.
  • Side effects of some psychiatric medications.

I wish I had documented how long it took me to reposition, but since I didn’t, the best advice I can offer you is: give it time and plenty of attention.

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You will be able to affect a permanent change that will eliminate the headaches and all the other pains caused by clenching or grinding, and improve the quality of your sleep. It will also prevent any further damage to your teeth and gums.

Don’t these sound like goals worthy of your time and attention? Not to mention the money you can save on pain medication and dental care.

So, take the steps to stop clenching and grinding your teeth today!

More by this author

Michele Goldstein

Michele is a Spiritual-Interfaith Minister, life counselor, teacher, writer, and gratitude-junkie.

How to Control Your Thoughts and Be the Master of Your Mind How to Stop Clenching or Grinding Your Teeth

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Last Updated on January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

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I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

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Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

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