It often reveals itself in the morning, a sore jaw, a dull headache at the temples, teeth that feel tender or sensitive, or a partner’s report of the grinding sounds that punctuated the night. Or perhaps it is the dentist who first raises the alarm, noticing the worn, flattened surfaces of teeth that tell the story of persistent, unconscious grinding.
For the many people who grind and clench their teeth, particularly during sleep, the consequences accumulate quietly over time, worn and damaged teeth, jaw pain and TMJ issues, headaches, disrupted sleep, and facial tension.
Bruxism, the medical term for teeth grinding and clenching, is remarkably common, affecting a significant portion of adults and many children as well.
The standard solution offered is a night guard, a device that protects the teeth from the damage of grinding. And while a night guard is genuinely valuable for protecting the teeth, it addresses the effect rather than the cause. It does not stop the grinding; it simply cushions its impact. The grinding, and the underlying factors driving it, continue.
At Healing4Soul Wellness Center, we look beyond the night guard to address why the grinding is happening, the stress, the nervous system, the nutritional factors, and more, so that we can reduce the grinding itself, not just protect against its damage. This article explores natural protocols for bruxism that go beyond the night guard.
Understanding Bruxism
Bruxism is the involuntary grinding, gnashing, or clenching of the teeth. It can occur during the day (awake bruxism), often related to stress, concentration, or tension, or during sleep (sleep bruxism), which is often more forceful and of which the person is usually unaware.
Types of bruxism:
Sleep bruxism:
Grinding and clenching during sleep, often quite forceful, of which the person is typically unaware. Sleep bruxism is considered a sleep-related movement disorder and is connected to sleep and nervous system factors.
Awake bruxism:
Clenching or grinding during waking hours, often related to stress, tension, concentration, or emotional states, and frequently an unconscious habit.
The consequences of bruxism:
Over time, bruxism can cause significant issues, including worn, flattened, chipped, or cracked teeth, tooth sensitivity and damage, jaw pain and TMJ dysfunction, headaches (particularly temple headaches and morning headaches), facial and jaw muscle tension and pain, disrupted sleep (for the grinder and often their partner), and earaches and other referred symptoms.
The connection to TMJ:
Bruxism and TMJ dysfunction is closely connected, as the grinding and clenching place enormous strain on the jaw joint and muscles. Many people with bruxism also have TMJ issues, and addressing one supports the other.
The Root Causes of Bruxism
Understanding what drives bruxism is foundation of addressing it beyond simply protecting the teeth.
Stress and anxiety:
Stress and anxiety are among the most significant drivers of bruxism. The grinding and clenching are often physical manifestations of stress, tension, and emotional states, with the jaw holding and expressing the tension. This is why bruxism often worsens during stressful periods.
Nervous system dysregulation:
Bruxism reflects a nervous system that is in a state of tension and hyperarousal, particularly relevant in sleep bruxism, where the nervous system is not fully settling into calm, restful states. Supporting nervous system regulation is central to addressing bruxism.
Sleep factors:
Sleep bruxism is connected to sleep architecture and sleep-related factors. It often occurs during certain stages of sleep and is associated with micro-arousals during sleep. Sleep-disordered breathing and sleep apnea are also associated with sleep bruxism.
Nutritional factors:
Deficiencies in certain nutrients, particularly magnesium, are associated with muscle tension, nervous system hyperexcitability, and bruxism. Magnesium in particular is relevant to the muscle and nervous system dimensions.
Blood sugar:
Blood sugar fluctuations during the night may contribute to the nervous system arousal associated with sleep bruxism in some people.
Stimulants:
Caffeine, and other stimulants, can contribute to bruxism by increasing nervous system arousal and muscle tension.
Physical and dental factors:
Bite alignment and dental factors can play a role, though the relationship is complex, and the nervous system and stress dimensions are often more central.
In children:
Bruxism is common in children and can be related to factors including stress, sleep, airway issues, and sometimes intestinal factors. Children often outgrow it, but addressing contributing factors is helpful.
Nutritional Support for Bruxism
For all supplements mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Magnesium Glycinate
Magnesium is one of the most valuable nutrients for bruxism, supporting muscle relaxation, nervous system calming, and the reduction of the muscle tension and nervous system hyperarousal that drive grinding and clenching.
Magnesium deficiency is associated with bruxism, and supplementation, particularly in the evening, supports reduced grinding and better sleep. The glycinate form is well-absorbed and calming. Magnesium is one of our most recommended supports for bruxism.
Calcium
Working with magnesium for healthy muscle function and relaxation, calcium supports proper muscle function. The calcium-magnesium balance is relevant to muscle function and relaxation.
Vitamin B Complex
Supporting the nervous system, stress resilience, and neurological health, B vitamins support the nervous system dimension of bruxism. Certain B vitamins are involved in nervous system function and stress response.
L-Theanine
Promoting calm and relaxation without sedation, L-theanine supports the nervous system calming that reduces the tension and hyperarousal driving bruxism, particularly valuable for the stress dimension.
GABA-Supporting Nutrients
Supporting the calming neurotransmitter GABA, this support nervous system calming and relaxation.
Vitamin D
Supporting neurological function and overall health, and with deficiency associated with various muscle and nervous system issues.
5-HTP
Supporting serotonin, which is involved in mood, sleep, and nervous system regulation, 5-HTP may support the nervous system and sleep dimensions relevant to bruxism, used appropriately.
Herbal Support for Bruxism
For all herbal support mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Valerian
With muscle-relaxing and calming properties, valerian supports the relaxation of the muscles and nervous system, particularly valuable for evening use to support calm and reduce nighttime grinding.
Passionflower
Supporting nervous system calming and reducing the tension and hyperarousal that drive bruxism, passionflower supports relaxation, particularly relevant for the stress and nervous system dimensions.
Chamomile
A gentle, calming herb that soothes the nervous system and supports relaxation and sleep, chamomile is a pleasant support for calm, suitable for the whole family.
Lemon Balm
A gentle, calming herb that eases tension and anxiety and supports the nervous system, lemon balm supports calm and is gentle enough for regular use.
Ashwagandha
An adaptogen that addresses the stress and nervous system dysregulation underlying bruxism, ashwagandha supports stress resilience and nervous system balance, addressing a key root factor.
Skullcap
A nervine herb that supports the nervous system, eases tension, and supports relaxation, skullcap is valued for calming nervous tension.
Lavender
With calming, relaxing properties, lavender supports relaxation and calm, and lavender aromatherapy can support restful sleep and nervous system calming.
Homeopathic Remedies for Bruxism
For all homeopathic remedies mentioned below, visit our online store at store.healing4soul.com/remedies to find your recommended products.
Cina
One of the most important remedies for teeth grinding, particularly in children, Cina is indicated for grinding of the teeth, especially during sleep, often with irritability and restlessness. Cina is a classic remedy for children’s teeth grinding and is one of our most frequently indicated remedies for bruxism.
Belladonna
For teeth grinding with heat, restlessness, and nervous system excitement, particularly grinding during sleep with a hot, restless quality. Belladonna addresses grinding with nervous system excitement.
Podophyllum
For teeth grinding during sleep, particularly in children, and grinding associated with certain digestive factors. Podophyllum is indicated for grinding during sleep.
Tuberculinum
A remedy is sometimes indicated for teeth grinding, particularly in children with a restless, nervous quality, and constitutionally for certain patterns. Tuberculinum addresses grinding with restlessness in certain constitutional pictures.
Zincum Metallicum
For grinding and nervous system hyperexcitability, restlessness, and the nervous, fidgety quality, Zincum addresses bruxism with nervous system restlessness.
Nux Vomica
For bruxism in the stressed, driven, tense person, particularly with stress, stimulant use, and tension, Nux Vomica addresses grinding related to stress and the overstimulated state.
Ignatia
For bruxism related to stress, grief, and suppressed emotion, in the sensitive, emotional person, Ignatia addresses grinding with an emotional and stress component.
Chamomilla
For teeth grinding with irritability and restlessness, particularly in children, and grinding with a sensitive, irritable quality. Chamomilla addresses grinding with marked irritability.
Arsenicum Album
For bruxism with anxiety and restlessness, particularly in the anxious, type, addressing grinding with an anxious quality.
Addressing the Stress and Nervous System Root
Because stress and nervous system dysregulation are so central to bruxism, addressing these deserves particular emphasis as the most important root-level intervention for many people.
Stress management:
Since bruxism is so often a physical expression of stress and tension, managing stress is one of the most impactful approaches. Regular stress management practices, addressing the sources of stress, and building in relaxation support the reduction of the tension that drives grinding.
Nervous system regulation:
Practices that calm and regulate the nervous system support the reduction of the hyperarousal and tension underlying bruxism. Breathwork, meditation, relaxation practices, and nervous system regulation, particularly in the evening before bed, support calmer states and reduced nighttime grinding.
Daytime jaw awareness:
For awake bruxism, developing awareness of clenching during the day, and consciously relaxing the jaw (the jaw should rest with the teeth slightly apart and the muscles relaxed), reduces daytime grinding. Many people clench throughout the day without realizing it.
Evening wind-down:
Because sleep bruxism is connected to how the nervous system settles into sleep, an evening routine that promotes deep relaxation and calm before bed, reducing stimulation, screens, and stress, and incorporating calming practices, supports calm sleep and reduced grinding.
Relaxing the jaw and body before sleep:
Gentle jaw relaxation, massage, warmth, and full-body relaxation before sleep support the release of tension and calmer sleep.
Physical Approaches and the Role of the Night Guard
While our focus is on addressing the root causes, physical approaches and the night guard have their place in a comprehensive strategy.
The night guard’s role:
A night guard genuinely protects the teeth from the damage of grinding, and for those who grind, protecting the teeth is important while the underlying factors are addressed. The night guard is valuable, it simply should not be the only intervention, as it protects against damage without addressing why the grinding occurs.
Jaw massage and relaxation:
Massaging the jaw muscles (the masseter and temporalis), applying warmth, and gentle jaw stretches release the tension in the jaw muscles.
Addressing TMJ:
Because bruxism and TMJ are connected, addressing TMJ dysfunction through the approaches in our TMJ article supports both.
Bodywork:
Massage, and addressing tension in the jaw, neck, and shoulders, supports the release of the tension patterns involved in bruxism.
Addressing airway and sleep issues:
For those where sleep-disordered breathing contributes, addressing the airway and sleep factors is important, and appropriate evaluation may be warranted.
Dietary Approach
Emphasize:
- Magnesium-rich foods including leafy greens, nuts, and seeds
- Anti-inflammatory whole foods
- Foods that support stable blood sugar (relevant to nighttime nervous system arousal)
- Foods that support the nervous system and relaxation
- Calming herbal teas in the evening
Minimize:
- Caffeine and stimulants, particularly later in the day, as they increase nervous system arousal and muscle tension
- Refined sugar and foods that destabilize blood sugar
- Alcohol, which affects sleep architecture and can worsen bruxism
- Eating large meals close to bedtime
Beyond Protection, Toward Resolution
A night guard protects your teeth, and that protection matters, but it is not the whole answer. By addressing the stress, nervous system tension, nutritional factors, and sleep issues that drive bruxism, it is possible to reduce the grinding itself, not just cushion its impact.
This means less damage, less jaw pain and tension, fewer headaches, and better sleep, addressing the problem at its source.
At Healing4Soul Wellness Center, we help our patients move beyond simply protecting against the damage of bruxism toward addressing why it happens, through our comprehensive, natural approach to stress, nervous system, and other factors involved.
Call us at (800) 669-0358 | Visit us at www.healing4soul.com | Email us at info@healing4soul.com
Address the cause, not just the damage. Let us help you reduce the grinding at its root.