1. Wind Down Before Bedtime
Grinding your teeth while you sleep, called bruxism, can tense your jaw and make TMJ pain worse. To prevent this, set aside some time to let go of the stress and worries of the day. Winding down with a good book or a warm bath may empty your mind of the day's worries and help you to relax. The less tension in your body, the less likely you are to clench your jaw or grind your teeth while you are sleeping. Avoid drinking caffeinated beverages that act as stimulants and may make it difficult for you to fall asleep. Not only will your body be less relaxed, but the frustration of lying awake in the dark can cause you to tense up and grind your teeth.
2. Prevent Nighttime TMJ With Jaw Exercises
Stretch your jaw muscles before you go to bed to relax the areas that are affected by TMJ. Slowly open your mouth as far as you can without pain. Close your mouth and open again, doing several repetitions. If you experience tension in your jaw, massage the area gently for 10 to 15 minutes. Applying a warm compress may also relax your jaw enough so you can sleep comfortably without being troubled by TMJ symptoms.
3. Wear a Mouth Guard at Night
A mouth guard can be a useful tool to prevent nighttime tooth grinding. You can purchase a mouth guard at sporting goods stores or have your dentist make you one that is fitted to your mouth. People with minor TMJ symptoms may be able to use a less expensive mouth guard as a temporary solution. Those with more pronounced TMJ pain and jaw noise will benefit from long-term use of a more customized appliance. Keep your mouth guard clean by brushing it or using a denture cleaner.
