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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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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