Do You Clench and Grind Your Teeth? This Is What To Do
One of the many byproducts of the Covid-19
pandemic is a rise in dental patients in the US who complain about
involuntarily grinding their teeth and clenching their jaws. Seeing as
stress can be a major contributor to this problem, it is hardly
surprising. If you clench your teeth during sleep, this state is called
nocturnal bruxism. When teeth grinding and jaw clenching subconsciously
occur when you’re awake, it’s known as awake bruxism.
If you think you might be suffering from
any kind of bruxism, these are the steps experts recommend to take. If
you’re not sure how to recognize the problem, you may take a look at our
previous article titled Look Out For These Signs That You’re Grinding
Your Teeth first.
1. Always consult a dentist as soon as possible 
The most important thing you can do as soon
as you realize you’re clenching your teeth is to consult a
professional. Sometimes the problem will be pointed out to you
straightforwardly during a regular dental check-up, but at other times,
you will have to look at telltale symptoms like a headache concentrated
in your temples, or jaw pains.
Either way, reach out to your dentist especially if you’re unsure. The
reason this is so important is because clenching and grinding can be a
result of various factors including (but not limited to) underlying
sleep disorders or certain medications, like SSRI antidepressants. A
dental professional will take a close look at your bite, your teeth, and
your mouth, and will be able to determine if you have underlying
issues, too, like broken or chipped teeth or if your bite is misaligned.
2. Keep a pain log
As bruxism can be elusive to recognize,
experts note it can very helpful to take some notes for your doctor or
dentist regarding your experiences. For example, if you wake up with a
headache it can be an indicator that you clench your teeth at night.
Maybe you notice yourself clenching at a specific time of the day, like
when you watch the news or when trying to work remotely. That might be a
response to that stressor.
Keeping a log of when your discomfort appears, how long it lasts, and
how exactly it manifests can help your dentist gain a much better
understanding of the cause and treatments for the issue.
3. Get the right mouth-guard
Mouth-guards are occlusive splints that can
protect the teeth from clenching damage, such as wearing down of the
enamel. Mouth-guards are worn overnight and they cushion your teeth from
grinding against each other while you sleep. While there are
over-the-counter mouth-guards available, dental experts strongly advise
getting one that is customized for you and certainly avoid any DIY
options.
“I often tell patients, if I give you a shoe that’s not the right size,
you’re going to have discomfort while walking,” said Shuchi Dhadwal,
former director of the Craniofacial Pain Center at Tufts University
School of Dental Medicine. By wearing the wrong mouth-guard for you, you
risk worsening the problem and even causing severe bite changes or a
locked jaw. If you strongly prefer to go for an OTC mouth-guard, it’s
best to at least talk to a dentist who can give you tips on how to form
it to your mouth, which brand would be best, and more.
4. Set reminders
This prevention method may look simple but
can be very effective. If you already know you have a tendency to clench
your teeth during the day, actively reminding yourself to stop and
separate your teeth can make a big difference.
There are free apps you can download, which send you gentle reminders
throughout the day. If you prefer to go old-school, you could always
stick a bunch of post-it notes around the house and on your belongings:
in cupboards, on the remote control, on the refrigerator, and so on. The
moment you relax your jaw and separate your teeth, you will feel
immediate relief.
5. Stress reduction techniques
It’s not always clear why a person starts
clenching or grinding their teeth, but as we pointed out at the
beginning of the article, stress is very often a major contributor. And
we happen to be living through a time of great uncertainty which can
definitely cause stress.
It’s important to be aware of it and be willing to address it. A
mouth-guard can ease symptoms, but the problem will not be solved until
you get to the root of it. Many dentists work closely with psychologists
and mental health experts, so patients can learn stress reduction
techniques, too. Those can include meditation, yoga, en exercise
routine, spending more time outdoors, as well as therapy and medication.
There is absolutely nothing wrong with making your mental health a
priority, so be attentive to the signs your body is sending you.