What Is Bruxism? 

Bruxism – the not-so-fun habit of grinding your teeth

Have you ever woken up with a sore jaw, pounding headache, or feel like your teeth are mysteriously wearing down? You might be dealing with bruxism, the fancy dental term for grinding or clenching your teeth.

So, what is bruxism exactly? Simply put, it’s when you gnash, grind, or clench your teeth together, often without even realising you’re doing it. For some people, it happens when they’re awake (awake bruxism), but for others, it kicks in during sleep (sleep bruxism), and is when your jaw doesn’t quite get the memo and decides to pull an all-nighter.

Here at Smile Stories, we see a lot of patients surprised to discover that their headaches, jaw pain, or worn-down teeth have been caused by this sneaky habit. But there’s no need to worry, because while bruxism can be a bit of a pain at times, it’s also treatable.

What causes bruxism?

Bruxism doesn’t have a single cause, we like to think of it more like a perfect storm of factors joining forces to annoy you (and your teeth). That being said, there are a few things that you may be experiencing, and these are some of the most common culprits:

Stress and anxiety – This is possibly the biggest trigger. When you’re stressed, your body looks for ways to release tension, like clenching your jaw or grinding your teeth.

A misaligned bite or misaligned teeth – If your upper and lower teeth don’t fit together properly, your jaw muscles may overcompensate, which could lead to teeth grinding.

Sleep disorders – Conditions like sleep apnoea are often linked to sleep bruxism.

Lifestyle factors – Too much caffeine, alcohol, or smoking can increase the likelihood of bruxism.

Can bruxism cause toothache?

Absolutely. All that grinding can wear down your enamel, make teeth sensitive, and even crack or fracture them over time.

How do I know if I have bruxism?

Since sleep bruxism happens when you’re asleep, you may not realise you’re doing it until the symptoms appear. Here are some tell-tale signs that you’ve been grinding your teeth at night:

Symptoms of bruxism

• Waking up with a headache or sore temples
• Jaw pain or tightness
• Tooth sensitivity or unexplained toothaches
• Chips or cracks in your teeth
• Flattened or worn-down biting surfaces
• Earache-like pain (even though your ears are fine)

How to stop bruxism

So, you’ve figured out you’re a tooth grinder, now what? The good news is you don’t have to just put up with it, there are plenty of ways to ease the pressure and protect your teeth. Whether you’re dealing with daytime clenching or figuring out how to stop sleep bruxism, here are some tried-and-true fixes:

1. Wear a custom mouthguard

One of the simplest and most effective ways to protect your teeth is a custom night guard – a clever little device that acts like a cushion, stopping your upper and lower teeth from grinding against each other while you sleep. Not only does it protect your enamel, but it also helps relax your jaw muscles so you’re less likely to wake up feeling like you’ve been clenching and grinding all night.

While over-the-counter versions do exist, the ones made by your dentist fit much better and last much, much longer. So, if you’re serious about stopping bruxism damage, a professionally made mouthguard is definitely worth it.

2. Try muscle relaxant injections (Botox®) to relax your jaw muscles

If you find that you grind your teeth a lot, you might notice your masseter muscles (the ones at the sides of your jaw) becoming quite bulky. This can make your lower face look wider and give you a squarer jawline.

Botox injections can help reduce bruxism by gently relaxing these overactive jaw muscles. This takes the strain off your teeth and stops you from clenching so forcefully.

It’s actually one of the simplest and most cost-effective treatments for bruxism, and it works brilliantly for many people.

3. Manage your stress

Stress and anxiety are some of the biggest culprits behind teeth grinding, so learning to relax your mind and body can go a long way in reducing bruxism. You may not need to do anything extreme, but it’s always nice to try to build in some calming habits like:

• Deep breathing exercises before bed
• Listening to relaxing music
• Doing a bit of gentle stretching

The more you lower your tension levels, the more likely your jaw will get the message to chill out too.

4. Make some lifestyle tweaks

Small daily habits can make a surprising difference in keeping bruxism at bay. Sometimes the smallest changes can have the biggest impact. 

• Try cutting down on caffeine and alcohol as both can increase muscle activity during sleep and trigger grinding.
• Try to quit smoking if you can. Smoking is linked to higher rates of bruxism (plus, your whole mouth will thank you).
• Skip chewing gum, as chewing keeps your jaw in overdrive and reinforces the clenching habit.
• Train your jaw to relax. If you catch yourself clenching during the day, try resting your tongue between your teeth or gently placing your lips together while keeping your teeth apart.

5. Correct any bite and alignment issues you may have

Sometimes, bruxism is your jaw’s way of trying to cope with an uneven bite. If your teeth don’t line up properly, they can put extra strain on your jaw muscles. Depending on the cause, it could be recommended that you try: 

• Orthodontic treatment (like braces or Invisalign) to straighten things out
• Rebuilding worn or damaged teeth with crowns
• Adjusting fillings or restorations

6. Improve your sleep routine

When it comes to how to stop sleep bruxism, getting in a good place with sleep hygiene is always a good place to start. A calmer bedtime routine helps signal to your body that it’s time to rest, not grind. The more relaxed you are when you drift off, the less likely you’ll clench and grind in your sleep, so you could try: 

• Keep your bedroom cool, dark, and quiet
• Avoid screens and bright lights an hour before bed
• Limit late-night caffeine

How to stop sleep bruxism

Since sleep bruxism happens when you’re, well, asleep, stopping it requires a few little tweaks to your evening routine. 

• Getting custom night guard (seriously, they’re a lifesaver)
• Bedtime relaxation routines – think warm baths, no screens before bed, and calming music
• Good sleep hygiene – keep your bedroom cool, dark, and quiet
• Cutting down on evening caffeine and alcohol

Over time, these habits help your body (and jaw) associate bedtime with relaxation instead of grinding.

Want to give your jaw a break?

Bruxism might be common, but that doesn’t mean you have to just put up with it. Whether it’s stress, a misaligned bite, or simply a nighttime habit your jaw picked up along the way, there are plenty of ways to protect your teeth and feel more comfortable.

If you’re tired of waking up with a sore jaw or you’re worried about tooth damage, let’s sort it out together. Get in touch with the Smile Stories team today, we’ll help you figure out what’s causing your bruxism and create a plan to keep your smile healthy, happy, and grind-free.