1. Practice Relaxation Techniques
– Deep Breathing: Practice deep, slow breaths to help relax your muscles.
– Progressive Muscle Relaxation: Try systematically tensing and relaxing muscle groups, starting from your toes and moving up to your face and jaw.
– Mindfulness Meditation: Engaging in mindfulness can help reduce stress, which is a common cause of jaw clenching.
2. Jaw Exercises
– Gentle Jaw Stretches: Open your mouth wide and hold for a few seconds. This can help relieve tension in the jaw muscles.
– Tongue Placement: Place the tip of your tongue on the roof of your mouth just behind your front teeth to keep your jaw in a relaxed position.
3. Be Mindful of Your Jaw Position
– During the day, regularly check in with yourself to make sure your teeth aren’t touching. The ideal position is to have your lips together, teeth apart, and your tongue resting on the roof of your mouth.
– Set reminders or place sticky notes around your workspace to remind yourself to relax your jaw.
4. Manage Stress
– Stress is a major trigger for jaw clenching. Practice stress-relieving activities like yoga, reading, listening to music, or spending time in nature.
– Consider speaking with a therapist or counselor if stress is overwhelming or persistent.
5. Improve Sleep Habits
– Jaw clenching often occurs during sleep. Ensure you’re getting adequate rest by maintaining a regular sleep schedule and creating a calming bedtime routine.
– Avoid caffeine and electronics in the hours leading up to bed to promote better sleep.
6. Limit Chewing Stimuli
– Reduce or stop gum chewing or chewing on non-food items like pens or pencils. This keeps the jaw muscles from becoming overactive.
7. Use Heat or Cold Therapy
– Apply a warm compress to your jaw to soothe tense muscles.
– If you experience inflammation or swelling, consider using a cold compress for relief.
8. Consider Wearing a Night Guard
– If jaw clenching occurs mostly at night, a custom-made dental night guard can protect your teeth and relieve tension on the jaw muscles.
– Consult your dentist about getting fitted for a night guard if bruxism is persistent.
9. Monitor Your Caffeine and Alcohol Intake
– Limit your intake of caffeine and alcohol, as both can increase muscle tension and disrupt sleep, potentially making clenching worse.
10. Stay Hydrated
– Dehydration can lead to muscle cramps and tension, including in the jaw. Make sure you’re drinking enough water throughout the day.
11. Supplements that can help
– Magnesium Glycanate 100-200mg twice a day & L Theanine 100-200mg twice a day
If you’re experiencing persistent jaw pain or clenching, consult your healthcare provider for further evaluation and possible treatments like Botox injections, physical therapy, or dental interventions.
For questions or more information, feel free to contact our office!
Melissa Rhodes
Ona Skincare 615-810-8785
Melissa Rhodes NP-C
