The Ultimate Guide to Managing Bruxism and Stopping Teeth Grinding
An often-overlooked fact is that bruxism (teeth grinding or jaw clenching) can be managed with just a few lifestyle tweaks. Many assume that only medical treatment can effectively fix it, which is why factors like diet, physical activity, and—most importantly—understanding the condition are often overlooked.
The good news? You've come to the right place. In this guide, we'll help you better understand bruxism, show you how to manage it at home, share daily habits to reduce teeth grinding, and explain how ClearClub can help you find the best custom night guard for lasting relief.
Think of this guide as your one-stop resource on bruxism. Along the way, we'll link to other in-depth blogs so you can dive deeper into specific topics—from stress management tips to professional treatment options.
What is Bruxism? Causes and Risk Factors for Teeth Grinding
According to the Mayo Clinic, bruxism is the medical term for teeth grinding or clenching. It occurs when your upper and lower teeth forcefully rub or press against each other, often producing a sound similar to chewing ice. This can occur during the day or at night—commonly referred to as daytime and nighttime bruxism. Several factors can cause or worsen the condition, including:
- Stress levels
- Age group
- Personality traits
- Daytime oral habits
- Medications and other substances
- Family history of bruxism
- Underlying health conditions
Although some factors are out of your hands, managing things like stress and habits can help you get the best results from natural remedies for bruxism.
Signs and Symptoms of Bruxism: How to Tell If You're Grinding Your Teeth
If you're still unsure that you have bruxism and haven't gone to your dentist to have it officially diagnosed, you can observe for common signs that you might be grinding your teeth, such as:
During the Day (Awake Bruxism)
- Jaw clenching during stress or focus
- Able to relax jaw once tension is noticed
- Soreness in face, jaw, or temples after concentration
- Audible or felt teeth grinding in severe cases
- Habit of pressing tongue against teeth or palate
During the Night (Night Bruxism)
- Jaw, head, or ear pain
- Ringing in the ears (tinnitus)
- Pain or discomfort when chewing
- Trouble opening or moving the jaw
- Restless or poor-quality sleep
Curious about the two types of bruxism? Learn more in this guide: Daytime vs. Nighttime Bruxism: Causes, Symptoms, and Fixes
How to Manage Bruxism at Home: Lifestyle Tweaks and Daily Habits
Not sure where to start with managing bruxism? We've rounded up the best tricks you can do at home—plus extra blogs you can check out if you want to dive deeper.
Lifestyle Tweaks You Can Start Today
🧘🏻 Stress? Who is She? (Understanding Stress and Bruxism Triggers)
Stress is one of the most common triggers of bruxism. A 2024 study published in the Journal Clinical Medicine discovered that chronic stress can affect certain brain regions, including the hippocampus and the mesocortical dopaminergic pathway. This impact may impair the brain's control over sudden muscle movements, which can play a part to teeth grinding and jaw clenching.
Need quick stress-busting tricks? Check this out: Seven Hacks for Managing Stress (and Bruxism, Too)
📚 Blue Light OFF, Mindfulness ON (Reduce Screen Time to Lower Bruxism Risk)
Several stressors can contribute to high cortisol levels. Uncontrolled social media use, for example, can negatively affect mental health. According to UC Davis Health, it may fuel anxiety, depression, FOMO, and even serve as a platform for cyberbullying—factors that can impact self-perception, body image, and motivation. Overconsumption of news can also raise stress and anxiety levels. That's why diminishing screen time, especially after waking up and before bed, is essential to lower stress and, in turn, decrease the chances of bruxism.
Looking for new hobbies that don't involve screens? Check out our next article: Five Hobbies to Give You Focus and Reduce Stress
Everyday Hacks to Ease Teeth Grinding
💪 Move That Body! (Exercise for Stress and Teeth Grinding Relief)
According to the Mayo Clinic, exercise is one of the most effective ways to relieve stress. It boosts the release of endorphins (the happy hormones), strengthens the immune system, acts as a form of moving meditation, and improves overall mood. Adults are recommended to get about 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. When done consistently and correctly, exercise may also help reduce the frequency and severity of bruxism.
🥗 Eat Your Greens, Moderate Your Sweets (Diet Tips to Prevent Bruxism)
Although sugar is often what we crave when feeling down, overconsumption can do more harm than good. Healthline explains that too much sugar can weaken our ability to manage stress and increase the risk of anxiety. The American Heart Association (AHA) also recommends limiting daily added sugar to 9 teaspoons (36 grams/150 calories) for men and 6 teaspoons (25 grams/100 calories) for women. Too much sugar not only strains mental health but can also disrupt sleep quality—both of which may contribute to teeth grinding and jaw clenching.
Stress-free starts in the kitchen! Here's the guide: Seven Dietary Tips to Mitigate Your Stress Levels
🧠 Train Your Brain, Not Your Jaw (Mindfulness for Bruxism Management)
Aside from staying active, you can also train your brain to cope with stress more effectively. Harvard Health highlights that simple habits such as getting enough sleep, keeping organized with lists, spending time with loved ones, and reframing daily challenges play a big role in managing stress.
Need inspo for mindful habits? Start here: Seven Ways to Mitigate Bruxism by Reducing Stress
Professional Treatments for Bruxism and Effective Night Guard Solutions
🛡️ Guard Up! (Choosing the Right Custom Night Guard for Bruxism Relief)
A custom night guard is a staple for managing bruxism. The Cleveland Clinic recommends custom-made options because they provide better protection, reduce irritation from unnecessary bulk, and are far more comfortable than store-bought guards. While dentist-made guards can be pricey, brands like ClearClub offer more affordable alternatives without compromising on comfort or durability.
Need help picking the perfect ClearClub night guard? Read: ClearClub Mouthguards: The Complete Guide to Types, Costs & Choosing the Right One
😷 For Severe Cases: When a Custom Night Guard May Not Be Enough
For many people, a custom night guard is enough to bring relief. If your bruxism is more severe, though, your dentist can suggest additional treatment options—though often, a professionally recommended solution is still a custom mouthguard.
ClearClub Custom Night Guards: Trusted Protection Against Teeth Grinding
Before we wrap up, remember this: bruxism is manageable, and ClearClub is here to help. Our clear custom night guards come in three thicknesses—1.3mm, 2mm, and 3mm—to fit your needs, while color and multi-color guards are available in the 2mm thickness. Each guard is made with FDA-approved, BPA-free, latex-free, and non-allergenic materials combining a soft interior for comfort with a durable exterior for lasting protection.
Frequently Asked Questions
❓ Can bruxism go away on its own?
No, bruxism usually won’t resolve on its own. If left unmanaged and without protection like a custom mouthguard, the grinding and clenching can become more severe over time.
❓ How to know if you have bruxism?
Daytime bruxism usually shows up as jaw tension, which you can often release as soon as you notice it. You may also hear yourself clenching, particularly if the grinding is strong. Nighttime bruxism is a bit trickier—it’s often spotted by a partner, and can leave you with morning headaches, jaw or ear pain, and a tired feeling from grinding all night.
❓ What is the best mouth guard for bruxism?
Custom-made mouth guards are the top choice for managing bruxism. They offer a better fit, stronger protection, and less bulk than over-the-counter guards, reducing discomfort. ClearClub’s three custom night guard options come in different thicknesses and colors, making it easy to find the perfect fit for your teeth grinding and clenching needs.
Looking for something else? Check our full FAQ section