8 Bedtime Habits to Reduce Teeth Grinding and Sleep Better

Everyone has their own bedtime routine — binge-watching a favorite show, reading a niche book, or scrolling just five more minutes on their phone.

But what if those habits are quietly affecting your sleep quality, and even increasing your chances of grinding your teeth at night?

In this blog, we'll explain how a proper bedtime routine can improve your sleep, share sleep hygiene tips you can start tonight, show how a good night's sleep can help reduce bruxism, and explain how a ClearClub custom night guard can support you while managing its symptoms.

Why Your Bedtime Routine Matters for Teeth Grinding and Sleep Quality

Sleep is one of the body's most essential needs. A full night of quality rest strengthens your immune system, supports metabolism, sharpens memory and reflexes, and reduces the risk of certain health conditions, according to the Centers for Disease Control and Prevention. However, simply sleeping isn't enough to gain these benefits. You also need the right amount of rest, which varies by age. Most teens require 8-10 hours per night, while adults generally need at least 7 hours.

Your stress is regulated by hormones, with cortisol playing a key role. According to the Cleveland Clinic, cortisol helps manage your sleep-wake cycle. When your circadian rhythm is disrupted, it can interfere with the four stages of sleep your body needs to function at its best. Sleep deprivation can then show up in several ways, including higher stress levels.

And high stress doesn't just affect your mood. It can also trigger behaviors like teeth grinding during sleep. Without managing stress properly, the cycle can continue night after night.

8 Bedtime Habits to Sleep Better and Stop Teeth Grinding

Better sleep starts with simple bedtime habits. Try these 8 tips to rest easier, wake up refreshed, and keep teeth grinding at bay.

Time Your Exercise Right for Better Sleep

Stick to a Consistent Sleep Schedule

Reduce Blue Light Exposure Before Bed

Although blue light supports alertness and productivity during the day, it can become disruptive at night. Harvard Health Publishing explains that blue light suppresses melatonin production, a hormone that regulates your circadian rhythm and sleep-wake cycle. Common sources of blue light include LED lighting, fluorescent lamps, and digital screens such as smartphones, tablets, computers, and televisions. Avoid blue light 2-3 hours before bedtime to protect your sleep rhythm.

Want to wind down without all that blue light? Try these simple evening relaxation techniques: Seven Hacks For Managing Stress (And Bruxism, Too)

Create a Sleep-Friendly Bedroom Environment

Nothing beats a good night's sleep in a cozy bedroom. To create a sleep-friendly space, experts suggest focusing on:

• A temperature of 65°F (18°C)
• A noise-free room or, if preferred, relaxing ambient sounds
  
• Lights with warm hues — orange, yellow or red — instead of blue light
• Soft pillows, a comfortable mattress, and silky sheets
• Optional natural scents such as lavender, peppermint, or heliotropin

Watch What (and When) You Eat at Night

Your diet affects more than just your weight. What and when you eat can influence your sleep quality. One study found that finishing meals 4-6 hours before bedtime promotes consistent, enough rest, as your body needs time to digest — especially after high-calorie meals. Sleep specialists also note that eating or drinking too close to bedtime increases the likelihood of waking during the night. If you get a late-night craving, go for something light and packed with nutrients instead of heavy snacks.

Address Underlying Sleep Issues Early

Even if you do everything right — a comfy bedroom or an early bedtime — issues like tinnitus, sleep apnea, or TMJ can still throw off your sleep and keep you from waking up truly refreshed. Catching these issues early matters, especially since they may contribute to teeth grinding. And if you're dealing with bruxism or jaw tension, a custom night guard can protect your teeth and help ease discomfort while you sleep.

Avoid Alcohol, Nicotine, and Excess Caffeine at Night

Alcohol and nicotine are well-documented substances that can negatively impact sleep quality. One study found that using nicotine or consuming alcohol within four hours of bedtime can shorten total sleep time by up to 40 minutes. Research also shows that caffeine reduces total resting time and disrupts sleep quality, especially when consumed in higher doses close to bedtime.

Lower Stress Before Bed

Most of us have a slightly stressful bedtime habit. Some doomscroll, some catch up on the news, and others fall into a late-night social media spiral until 2 in the morning. These habits can affect your mood and especially your sleep quality. Swapping those late-night habits for something calming — jotting in a journal, reading a book, or putting your phone on silent can help quiet your mind and make falling asleep way easier.

How a Good Night’s Sleep Lessens Bruxism

As we mentioned earlier, getting a good nights sleep is key to keeping stress-related issues like bruxism in check. The Mayo Clinic points out that practicing good sleep habits can help reduce teeth grinding and jaw clenching at night. Consistent, restorative sleep may also support people dealing with sleep apnea or narcolepsy — conditions that are linked to bruxism.

One study found a link between poor sleep and bruxism, with stress being a major factor. Another study found that not getting enough sleep can make teeth grinding and clenching worse. Because sleep helps regulate the nervous system, missing out on solid rest — especially during stressful periods — can leave our jaw muscles tense, which may lead to more grinding and clenching at night.

In short, good sleep and proper bedtime habits can help ease teeth grinding while you sleep. While you manage its symptoms, having a custom night guard for bruxism could come in handy.

Teeth grinding is connected to more than just narcolepsy. See the full list of related conditions here: 15 Health and Mental Conditions Linked to Bruxism (Teeth Grinding & Clenching)

Try a Custom Night Guard for Stress-Free Nights

Looking for a simple way to upgrade your nighttime routine? A ClearClub custom night guard helps protect your teeth while you sleep and takes the edge off grinding and clenching. Pick from Clear, Color, or Multi-Color options and wake up with less jaw tension and one less thing to worry about.

Love the results? With our renewal plan, getting a replacement is a breeze — and every night guard is made with FDA-approved, BPA-free materials for safe, comfy wear.

Choose your style and start protecting your smile tonight. Shop now.

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