Here is a saving solution of all home remedies for bruxism that you can do to relieve grinding, so keep reading.
Do you know that adults can also suffer from bruxism or teeth grinding? Despite being more common in children.
Bruxism is the act of involuntary and repeated hard teeth grinding and clenching, it could be awake or asleep, however, sleep bruxism is much more common.
Can you find the exact cause of bruxism?
There may be medical conditions related to the cause of bruxism such as sleep apnea, some medications, or even stress.
Stress is a much more common cause of bruxism. Genetics also plays a role in bruxism as studies reveal that it could be hereditary.
Bruxism may be treated or relieved by some medications, dental appliances, and lifestyle modifications like home remedies for bruxism.
However, there are limited data and trials for pharmacological treatments concerning bruxism, and experts don’t recommend them for long use.
So home remedies for bruxism may be more beneficial and effective in long routine use.
When to seek home remedies for bruxism?
If bruxism is mild with no harm you won’t need treatment.
It may cause harm in some cases as one can exert up to 250 pounds of force, and if it’s frequent and excessive, you might experience some symptoms like headache, and jaw and teeth damage.
At this point, you might seek home remedies for bruxism. Always consult your doctor about your symptoms.
What harm can bruxism cause?
As bruxism is an involuntary movement hard teeth grinding may harm oral health and cause headaches.
Bruxism causes morning jaw pain, restricted movement of the temporomandibular joint, tooth damage, and dental work damage, as the force exerted is very strong.
What possible home remedies for bruxism?
Depending on severity and frequency you can get full treatment by home remedies for bruxism as the following:
Hot Compresses
Heat increases blood flow to the painful area and relieves symptoms providing more comfort to the jaw and helps relaxing stressed muscles.
Take a warm cloth on a relaxing surface such as a bed or sofa, lie down, and put one side of your face on it for 15 minutes and then the other side, repeat as needed to get the relief you seek.
Stay Hydrated
Dehydration can cause muscles to be hyperactive and cause teeth grinding, so avoid dehydration and stay hydrated by drinking enough fluids not to worsen your symptoms.
Don’t forget that a healthy adult needs 2.7L of fluids daily for women and 3.7L for men in a moderate climate. You may increase on hot days.
Relax and Meditate
Stress is a much more commonly known cause of bruxism, relaxing and meditation are good solutions to relieve and get rid of it and improve your overall health.
Meditation and relaxation before going to sleep help improve sleep quality as well. Mind and body relaxation and regulating your breathing are techniques.
- You can repeat deep breathing.
- Practice some jaw and face muscles yoga or general body and mind relaxing yoga.
- Stay in a silent comfortable place for a while and empty your brain from stress.
Avoid Stimulating Foods and Drinks in the Evening
Stimulating drinks increase stimulation and muscle activity and affect overall sleep quality which may increase the incidence of bruxism.
Avoid stimulating drinks hours before you go to sleep and after dinner like tea, coffee, alcohol, and nicotine.
Try Magnesium-Rich Foods
Magnesium is an essential mineral that plays a role in different body processes such as relaxing muscles, so when the magnesium body level is low muscles may contract more causing cramps which may lead to teeth grinding.
Increase your magnesium-rich food intake to help in more muscle relaxation, fewer teeth grinding, and much better sleep quality.
Magnesium also plays a role in controlling hormone levels like cortisol as a -stress hormone- which may increase stress and worsen bruxism.
Examples of magnesium-rich foods:
- Leafy green plants: Broccoli and spinach
- Dark chocolate
- Nuts: Almonds and sunflower seeds
- Legumes: Beans and lentils
- Some fruits: Bananas and avocado
Drink Turmeric Milk or Herbal Tea
Turmeric is known for its anti-inflammatory and antioxidant effects so it might help reduce grinding and milk contains the amino acid tryptophan which helps relax and better sleep.
There is not much data or evidence of turmeric milk as a treatment though its overall benefits might help you. Drink it before bedtime for better results.
Herbal teas or non-caffeinated drinks like chamomile and lavender are known for their effect on relaxation and calming properties and may help alleviate stress and anxiety.
Eat Vitamin C Rich Food
Vitamin C is an essential vitamin that its value cannot be denied for body and mental health. Its role in home remedies for bruxism lies in its benefit to adrenal glands which help in keeping you more stress resistant.
Avoid Hard Foods
Hard food puts much stress and work on jaw muscles and may cause muscle strains and worsen your jaw muscles. Avoid nuts and hard meats to help your grinding improve.
Jaw Stretching Exercise
Jaw exercises can help in two ways, exercises may strengthen the muscles in the jaw and reduce teeth grinding, also they help alleviate pain and discomfort felt after grinding. The best jaw stretching can be done with simple exercises.
Try these examples:
- Place the tip of your tongue on the top of your mouth, behind your front teeth.
Slowly open your mouth as wide as you can, putting your tongue behind your front teeth. Keep it for 5 seconds.
Slowly close your mouth, again putting your tongue behind your front teeth. Keep it for 5 seconds.
Repeat the exercise 10-15 times, resting for 30 seconds between each time.
- Maintain space between your upper and lower teeth at all times except when eating or chewing to avoid grinding incidents.
Splint Therapy
Teeth guards or splints are preferred as the best of home remedies for bruxism. They are custom-made to fit well and feel comfortable on them.
They’re worn at night to guard your teeth from grinding and relieve associated symptoms especially if symptoms worsen and affect your daily activity.
You may feel a perceptible change in your discomfort and harm symptoms after following these home remedies for bruxism simple tips.
Remember to contact your doctor if it becomes severe or no improvement. The underlying cause, if present, must be eradicated for best results and full treatment. Prevention is better than cure.
Manage it easily and get better daily output by trying out some or all of the home remedies for bruxism now.
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