Best and Worst Sleeping Positions for Teeth Grinding

You finally find a comfortable spot, settle into bed, and turn your head just slightly to get your jaw to relax. But a few minutes later, you're shifting pillows, switching sides, or lying on your back, hoping to find a position that doesn't leave your jaw feeling tense. Sound familiar? If you grind your teeth at night, you might wonder whether your sleeping position has something to do with it.

Although there is no scientific evidence to support that any posture helps prevent grinding, sleeping posture is known to play a role in the pressure applied to your jaw. In today’s article, we will be discussing the best and worst sleeping postures for teeth grinding and how you can use a dental night guard to protect your teeth.

How Sleeping Position May Affect Teeth Grinding and Jaw Pain

Sleep bruxism happens when you clench or grind your teeth while asleep. Because this happens subconsciously, you may only realize that you have been doing it once you awaken with sore jaws, headaches, or even tooth damage. Although there are numerous factors that may contribute to grinding of teeth, your sleeping position might be one of them.

Could your sleeping position be related to teeth grinding? There was a study done in 2026 published in BMC Oral Health which reported connections between sleep position routines, clinical manifestations of bruxism, and symptoms related to the jaw. Prior studies have even analyzed differences in muscle activities while grinding depending on sleep position. For instance, there is a study from 2024 that involved patients suffering from OSA. However, such research cannot confirm the existence of any link between a certain sleeping posture and bruxism.

Even though there is no scientific evidence on which sleeping position will help you avoid grinding your teeth, it is important to know how various sleeping positions affect the comfort of your jaw.

Best and Worst Sleeping Positions for Teeth Grinding

Your sleeping position may affect the pressure placed on your jaw overnight, even though no position is proven to prevent teeth grinding. Here's what to know about sleeping on your back, side, or stomach—and about positions that press your jaw against a pillow.

Sleeping on Your Back

According to the Cleveland Clinic, sleeping on your back may be a better option if you experience jaw soreness. For comfort during the entire night, use a pillow that keeps your head and neck straight with your spine. However, lying on your back is not considered a method of preventing teeth grinding while sleeping.

Sleeping on Your Side

Sleeping on your side may contribute to jaw tightness if you put too much pressure on one side of your face. Healthline notes that this position may cause tightness on the side you're lying on.

In another study done in the Journal of Oral Rehabilitation, it was revealed that the majority of patients with TMJ disc displacement were observed to sleep on the same side as the joint involved. This is not evidence, however, that side sleeping causes TMJ disorder or teeth grinding.

Sleeping on Your Stomach

The act of sleeping in a prone position typically involves turning one's head to the side, causing discomfort in the neck and putting extra pressure on the jaw. According to a study carried out in Sleep and Breathing, stomach sleeping has been found to be one of the factors contributing to bruxism among children. However, it does not mean that stomach sleeping is responsible for bruxism. Nevertheless, it is a good observation. Further studies should be conducted to see whether this is true for adults.

Sleeping With Your Jaw Pressed Against a Pillow

If you tend to press your jaw against your pillow while sleeping, try adjusting your position, especially if you often wake up with jaw discomfort. In a study conducted on 66 young individuals, it was noted that sleeping in a position which compresses the jaws was a common practice among the participants. The study did not confirm, however, that this sleeping position will increase your chance of developing TMD and worsen nocturnal bruxism. To ensure comfort for your jaws, select a pillow that holds your head without compressing the jaws sideways.

Did you know your daytime posture may also contribute to jaw tension and teeth clenching? Learn more in our guide: Can Poor Posture Cause Jaw Pain or Teeth Clenching?

Bedtime Habits That May Help Manage Teeth Grinding

Apart from your sleeping position, your sleeping practices and sleeping environment could also impact your quality of sleep. Because stress could be a factor for your teeth grinding, having a pre-bed routine could allow you to relax before bed time. Below are some sleep tips from Sleep Foundation:

• Keep your bedroom free from excess light and noise.
• Ensure that the temperature in your room is comfortable enough for you to sleep in.
• Have a fixed sleep routine whereby you go to bed and wake up at approximately the same time each day.
• Do something relaxing before sleeping.
• Avoid spending time on your phone, computer or any other gadget before sleeping.
• Avoid caffeine and alcohol consumption in the evening.
• Take short naps early during the day.

Want more ways to improve your nighttime routine? Explore our guide to 8 Bedtime Habits to Reduce Teeth Grinding and Sleep Better

Protect Your Teeth From Nighttime Grinding With a Custom Night Guard

Whether you sleep on your back or side, finding a comfortable position may help ease jaw pressure, but it may not prevent nighttime teeth grinding. Protect your teeth from the effects of grinding and clenching with a custom night guard from ClearClub.

Every ClearClub night guard is custom made, and you will be able to choose from various styles and thicknesses. You can also sign up for our renewal plan to enjoy convenient, consistent replacements. Explore ClearClub’s custom night guards today and find the right fit for your smile.

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