Waking up with a sore jaw? Dealing with headaches you can’t explain? You might be clenching your jaw without even knowing it. It’s a common issue, but the good news is—you can stop.
What Causes Unconscious Jaw Clenching?
Unconscious jaw clenching, also known as bruxism, happens when you grind or clench your teeth without realizing it. This can be caused by stress, anxiety, sleep disorders like sleep apnea, certain medications, and even lifestyle habits like excessive caffeine or alcohol intake.
Your jaw is a powerful muscle. When it's tense for too long, it can cause headaches, tooth damage, and joint pain. The worst part? Most people don’t even know they’re doing it.
What Are Bruxism Symptoms?
- Jaw pain or tightness – You wake up with a sore jaw or feel tension throughout the day.
- Tooth damage – Enamel wear, cracks, or increased sensitivity.
- Headaches – Especially around the temples or behind the eyes.
- Ear pain – Without an actual ear infection.
- Disrupted sleep – Grinding or clenching can wake you up or cause poor sleep quality.
- Clicking or popping sounds – Your temporomandibular joint (TMJ) might be under too much pressure.
You can learn more about bruxism and its causes on this article.
When to See a Doctor
Not all clenching needs medical attention, but if you notice these, it’s time to book an appointment:
- Chronic jaw pain that doesn’t go away.
- Difficulty opening or closing your mouth.
- Tooth damage that keeps getting worse.
- Headaches linked to your jaw (usually in the mornings).
- You wake up exhausted because your sleep is disrupted.
A dentist or healthcare professional can assess your symptoms and recommend treatment.
Tips to Stop Teeth Grinding and Clenching Your Jaw
1. Reduce Stress and Anxiety
Stress is a huge trigger for clenching. When you're overwhelmed, your jaw tightens up without you even noticing. It's a subconscious way your body holds onto tension.
So what can you do?
- Meditation or deep breathing exercises – A few minutes a day can help lower stress levels and keep your jaw from locking up.
- Journaling before bed – Dumping your thoughts onto paper helps clear your mind, reducing nighttime grinding.
- Talking it out – Whether it’s a therapist, a friend, or a support group, venting can ease emotional pressure.
- Yoga or light stretching – Loosens up the whole body, including your jaw muscles, making relaxation easier.
- Progressive muscle relaxation – Tense and release different muscle groups, focusing on unwinding that tight jaw.
Need help? Learn more about our psychotherapy services here.
2. Be Mindful of Jaw Positioning
Your teeth should never be touching unless you're eating. If they are, you're clenching, and over time, this can lead to headaches, jaw pain, and even tooth damage. Awareness is key to breaking this habit.
- Keep your lips closed, but teeth slightly apart – This is the natural resting position for your jaw. If you feel contact between your upper and lower teeth, consciously relax.
- Rest your tongue on the roof of your mouth – This helps prevent clenching and keeps your jaw in a relaxed state.
- Check in with yourself throughout the day – Set reminders on your phone or place sticky notes in common areas to ask yourself: "Is my jaw relaxed?"
- Try the 'N' position exercise – Say the letter "N" and notice how your tongue naturally rests on the roof of your mouth without touching your teeth. Practice holding this position.
- Massage and stretch – If you notice tightness, gently massage your jaw muscles and do light stretching exercises to release tension.
3. Cut Back on Caffeine and Alcohol
Caffeine and alcohol can increase muscle activity, making clenching worse. They stimulate your nervous system, making it harder for your muscles to relax—especially at night. If you’re struggling with jaw tension, cutting back can make a real difference.
- Switch to decaf coffee or herbal tea – Caffeinated drinks keep your muscles on high alert. Herbal teas like chamomile can help you wind down.
- Limit alcohol, especially before bed – Alcohol messes with your sleep cycle, increasing the chances of grinding and clenching in your sleep.
- Stay hydrated – Dehydration can make muscle tension worse. Drink water throughout the day to keep your jaw and body relaxed.
- Be mindful of hidden caffeine sources – Chocolate, sodas, and some pain relievers contain caffeine that can add up over the day.
- Try alternatives for relaxation – Instead of relying on alcohol to unwind, opt for a warm bath, a short walk, or listening to calming music before bed.
4. Try Jaw Exercises
Your jaw needs a workout, too—just not the clenching kind. Strengthening and stretching the right muscles can reduce tension and help retrain your jaw to stay relaxed.
Try these exercises:
- Slow jaw opening – Open your mouth wide (not painfully wide), hold for a few seconds, then slowly close it. Repeat 5–10 times.
- Side-to-side movement – Gently shift your jaw left to right, holding each position for a few seconds.
- Resistance training – Place your thumb under your chin and push lightly while trying to open your mouth, creating slight resistance.
- Tongue press – Press your tongue against the roof of your mouth and hold for a few seconds to relax the jaw muscles.
- Massage your jaw muscles – Use your fingers to gently knead the muscles near your ears and along your jawline.
- Apply heat – A warm compress on your jaw for 10–15 minutes before these exercises can make them more effective.
Learn more about our temporomandibular disorders treatments here.
5. Use a Mouthguard
A custom-fitted mouthguard from a dentist can stop you from grinding your teeth in your sleep. It acts as a barrier, preventing your upper and lower teeth from making direct contact. This helps ease tension in your jaw muscles and protects your enamel from wear and tear.
- Prevents tooth damage – Shields your teeth from excessive grinding, reducing the risk of fractures and enamel erosion.
- Reduces jaw strain – Absorbs the pressure from clenching, giving your jaw muscles a break.
- Helps retrain your muscles – Over time, wearing a mouthguard can help reduce the habit of grinding and clenching.
- Improves sleep quality – Less jaw tension means fewer disruptions during the night.
You can get an over-the-counter one, but a dentist-made one fits better and works more effectively. Custom-fit mouthguards are designed to match your bite, making them more comfortable and long-lasting.
If you would like to learn more about night guards for bruxism, check out this page.
6. Improve Your Sleep Habits
Bad sleep habits can make bruxism worse. Poor-quality sleep can lead to increased stress and muscle tension, making it harder for your jaw to relax at night.
- Keep a consistent sleep schedule – Going to bed and waking up at the same time every day helps regulate your body's natural rhythms.
- Avoid screens before bed – Blue light from phones, tablets, and TVs can mess with your melatonin levels, making it harder to wind down.
- Sleep on your back with proper head support – This reduces pressure on your jaw and prevents awkward positions that could trigger clenching.
- Create a calming bedtime routine – Reading a book, meditating, or listening to calming music can help relax your body and mind.
- Limit caffeine and alcohol in the evening – Both can disrupt sleep and make jaw tension worse overnight.
- Try a mouth taping technique – Encouraging nasal breathing can prevent mouth breathing, which sometimes contributes to jaw clenching.
If you suspect sleep apnea is causing your clenching, talk to a doctor. Sleep disorders like apnea can trigger bruxism, and treating the underlying issue could make a big difference.
7. Massage and Heat Therapy
Tight muscles need help relaxing. When your jaw is tense, it holds onto stress, making clenching even worse. Loosening up those muscles can bring relief and prevent further discomfort.
- Apply a warm compress – Use a warm towel or heating pad on your jaw for 10–15 minutes before bed. Heat helps increase blood flow, easing muscle tightness.
- Gently massage your jaw muscles – Use your fingers to apply light pressure in circular motions near your ears and along your jawline. This can reduce tension and improve mobility.
- Stretch your jaw – Slowly open your mouth as wide as comfortable, hold for a few seconds, then close it. Repeat a few times to encourage relaxation.
- Use essential oils – Lavender or peppermint oil can have a calming effect. Mix with a carrier oil and massage into your jaw area before bed.
- Try a professional TMJ massage – If your jaw pain is severe, a specialist can work on deeper muscle release and alignment, helping to restore normal function.
8. Botox for Masseter reduction
Botox injections in the masseter muscles are one of the most effective methods for reducing jaw clenching and teeth grinding. When administered by an experienced practitioner, this treatment helps relax the muscles responsible for clenching, providing relief from tension and discomfort.
- Reduces jaw pain when carefully planned and injected by an experienced practitioner.
- Slims the face by reducing the size of the masseter muscles.
- Enhances appearance by softening overgrown facial muscles.
- It works quickly and effective day or night.
You might also like: Botox for Bruxism: Does It Work?
Conclusion
Unconscious jaw clenching can be frustrating, but it’s not something you have to live with. Small changes in your habits, lifestyle, and dental care routine can make a big difference. If it’s affecting your sleep, teeth, or daily comfort, schedule a consultation with Dental & Wellness Islington. Dr Vishal Patel and his team specialise in holistic dental care to help relieve jaw tension and improve your overall well-being.
FAQs
Why do I clench my jaw without realising it?
There are many risk factors, it's important to get a professional overview to allow a full understanding of the symptoms and causes. During the consultation the dentist will assess to see if disorders such as sleep apnea are a contributing factor. Most likely causes are stress, anxiety, or an unconscious habit. Sometimes, it’s linked to sleep disorders, dehydration, or even the way your teeth align. Keeping your jaw relaxed throughout the day takes practice.
Is jaw clenching linked to ADHD?
Yes, some people with ADHD grind their teeth or clench their jaw due to hyperactivity, tension, or difficulty regulating stress. If you have ADHD and struggle with bruxism, managing stress levels and using relaxation techniques may help.
How do I stop subconsciously clenching my jaw?
- Train yourself to notice when you're clenching.
- Keep your tongue on the roof of your mouth.
- Reduce stress and anxiety.
- Stay hydrated.
- Avoid caffeine and alcohol before bed.
- Try a mouthguard at night.
What are natural muscle relaxants for jaw clenching?
- Magnesium supplements can help relax muscles.
- Herbal teas like chamomile or valerian root.
- Warm compresses before bed.
- Gentle jaw massages.
- Proper hydration throughout the day.
Dr. Vishal Patel
I’m a dentist with a passion for creating beautiful, natural-looking smiles. With a Master’s in Aesthetics and Restorative Dentistry, I’ve honed my skills in treatments like Invisalign, clear aligners, fixed braces, veneers, bonding, and teeth whitening. Combining precision with a keen eye for detail, I aim to help patients achieve smiles they can feel proud of, using techniques that are tailored to each individual.
