Teeth Grinding (Bruxism): Causes and How to Stop Grinding Your Teeth

Signs you grind your teeth

According to the NHS, as well as grinding and clenching, symptoms can include:

• a painful or tired jaw, especially in the morning, which can lead to temporomandibular disorder (TMD)
• worn-down, chipped or sensitive teeth, and loose fillings
• headaches, often at the temples. See tension headaches
• earache
• disturbed sleep. See why do I wake up tired?
• a partner hearing you grind at night

What causes teeth grinding?

It’s not always clear, but the NHS says it’s often linked to:

Night-time vs daytime grinding

Sleep bruxism happens while you’re asleep, so you can’t control it directly. It’s linked to sleep disruption, snoring and stress. Awake bruxism is usually clenching rather than grinding, often while concentrating, driving, using a phone or feeling tense, and you can learn to notice and stop it.

How to stop grinding your teeth

At night

1. Wind down before bed with breathing exercises, music or a bath. See box breathing.
2. Keep a regular bedtime and a dark, quiet bedroom, as the NHS suggests. See how to sleep better.
3. Avoid alcohol and caffeine in the evening.
4. Deal with snoring, and see a GP if you might have sleep apnoea.
5. Put a worry list on paper before bed. See anxiety at night.

During the day

6. Learn your resting position: lips together, teeth apart, tongue resting on the roof of your mouth.
7. Set reminders to check your jaw, for example every time you look at your phone.
8. Relax your jaw and shoulders with gentle stretches and a warm flannel.
9. Avoid chewing gum and hard foods if your jaw is sore.
10. Exercise regularly to burn off stress.

For jaw pain, the NHS suggests paracetamol or ibuprofen and an ice pack wrapped in a tea towel for 20 to 30 minutes.

Gentle jaw exercises and self-care

If your jaw feels tight or sore, these simple habits can help. Stop if anything hurts.

• Warmth: hold a warm flannel against the sides of your face for a few minutes before bed to relax the muscles.
• Gentle massage: use your fingertips in small circles on the muscles in front of your ears and along your jaw.
• Relaxed opening: with your tongue on the roof of your mouth, slowly open and close your mouth a few times without clicking.
• Soft foods for a few days when your jaw is sore, and cut food into small pieces.
• Notice posture: a forward head position at a desk can add to jaw and neck tension.

iIf jaw pain, clicking or locking carries on, see your dentist or GP about temporomandibular disorder (TMD).

Teeth grinding in children

iGrinding is common in young children and often stops on its own as adult teeth come through. See a dentist if your child has tooth damage, jaw pain or headaches, or if you’re worried. Snoring or breathing pauses at night are worth mentioning to a GP.

Mouth guards and treatments

A dentist may recommend a mouth guard or splint worn at night. It doesn’t stop grinding, but it protects your teeth from damage. A guard made by your dentist fits precisely; shop-bought “boil and bite” guards are cheaper but less comfortable and less durable. A GP can help with the causes, such as stress, anxiety, smoking or alcohol, and talking therapy can help if stress or anxiety is behind it.

Does magnesium help teeth grinding?

Magnesium is often suggested online for teeth grinding, but there’s very little research on it for bruxism, so we can’t say it stops grinding. Magnesium does contribute to normal muscle function and normal psychological function, and many people use a magnesium drink as part of a calming evening routine, which tackles the stress and sleep side of the problem. See magnesium for sleep and magnesium for anxiety.

Our Magnesium Glycinate Sleep Complex is a caffeine-free berry bedtime drink with magnesium bisglycinate, citrate and L-theanine. If tension is a theme, our CBD Balm is a soothing balm many people massage into tight jaw, neck and shoulder muscles.

When to see a dentist or GP

The NHS advises seeing a dentist if you grind your teeth and have tooth damage or sensitivity, or pain in your jaw, face or ear, if your partner says you grind in your sleep, or if you’re worried about your child grinding. See a GP for help with the causes, such as stress, anxiety, sleep apnoea, smoking or alcohol. See how to relieve stress.

Related guides

• Progressive muscle relaxation for a tense jaw.
• Sleep apnoea and mouth devices.
• Why you might wake up with a headache.
• Sleep talking, which often goes hand in hand with teeth grinding.
• Jaw clenching often goes with neck tension; see our guide to stiff neck relief.
• If your jaw aches for other reasons too, such as a tooth, your sinuses or a clicking joint, see our guide to jaw pain: causes and when to worry.
• Tinnitus and jaw problems.
• Biting your cheek or clenching when you’re tense can also lead to mouth ulcers, so mention any sore spots to your dentist.