Teeth Grinding at Night: Signs, Causes and How to Manage It
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Teeth grinding at night is common, and most people only find out about it when a partner hears it or a dentist spots the wear. It can leave you with a sore jaw, headaches and damaged teeth, but it's usually manageable once you know what's driving it. This guide covers what bruxism is, the signs to look for, common causes, how a dentist manages it, what you can do at home, and when to see your GP.
The short answer: teeth grinding during sleep (sleep bruxism) is involuntary clenching and grinding. About half of people do it from time to time, and around 1 in 20 do it regularly. Stress, anxiety, alcohol, smoking, caffeine, some medications and sleep apnoea are linked to it. No medication stops it, but a custom splint from your dentist protects your teeth, and stress management and better sleep habits help. See your dentist first, and your GP if you also snore or feel unrefreshed.
What sleep bruxism is
Bruxism is the involuntary clenching, grinding and gnashing of the teeth. Better Health Channel says it most often happens during sleep, although some people also clench during the day when angry, anxious or concentrating. It estimates about half the population grinds occasionally and about 5% grind regularly (source).
The Sleep Health Foundation gives similar figures and adds that about 30% of children grind their teeth, though most grow out of it. It puts the core problem simply: your teeth aren't meant to be clenched and in contact all the time (source).
Signs you might be grinding
Because it happens while you're asleep, many people don't know. A bed partner often hears it first. Other signs include:
- Morning jaw pain or stiffness, or tired jaw muscles.
- Headaches, often on waking. See waking up with a headache.
- Sensitive teeth, especially to hot, cold or sweet things.
- Cracked, chipped or loose teeth, or damaged fillings.
- Ear discomfort without an ear infection.
- Broken sleep, for you or the person next to you.
Common causes and links
| Factor | What the sources say |
|---|---|
| Stress and anxiety | The most commonly listed trigger |
| Alcohol, smoking and caffeine | All linked to more grinding |
| Stimulant drugs | Amphetamines and cocaine are listed causes |
| Some medications | Including some antidepressants and anti-psychotics |
| Snoring and sleep apnoea | Associated with bruxism; worth checking |
| Concentration, illness, tooth alignment | Listed by the Sleep Health Foundation as contributing factors |
If you're starting a new medication and notice jaw pain, mention it to your GP or pharmacist. Don't stop a medicine without advice.
The link with sleep apnoea matters. healthdirect notes your dentist may refer you to a doctor if sleep apnoea is suspected (source). If you also snore loudly, wake gasping or feel tired after a full night, read signs of sleep apnoea.
How a dentist manages it
Start with your dentist. They can check your teeth for wear, rule out other causes such as erosion, and talk you through options.
- A custom-made splint. healthdirect calls it an occlusal splint, a mouthguard made to fit your teeth and worn at night. It protects your teeth but doesn't stop the grinding itself.
- Repairs to cracked teeth or worn fillings.
- A referral if a sleep breathing problem is suspected.
The Sleep Health Foundation is clear that there are no medications that will stop sleep bruxism. healthdirect also notes that not everyone who grinds needs treatment, and many children simply grow out of it.
What you can do at home
The other half of management is lowering the load on your jaw and your nervous system.
- Work on stress. Both Better Health Channel and healthdirect list relaxation techniques, mindfulness, meditation, counselling and cognitive behaviour therapy.
- Cut back on caffeine, which Better Health Channel and healthdirect both link to grinding. See caffeine and sleep.
- Limit alcohol in the evening.
- Quit or cut down smoking.
- Exercise regularly. Better Health Channel lists it among management strategies. See exercise and sleep.
- Improve your sleep habits. A regular schedule and a calm wind-down help. The sleep hygiene checklist is a good start.
- Notice daytime clenching. If you catch your teeth together while you work, let your jaw relax and your teeth part.
If your partner grinds
Grinding can keep the other person awake. Earplugs help many partners. If you wear them, you'll need an alarm you can feel rather than hear; see how to wake up with earplugs in. Gently letting your partner know is also useful, because they may have no idea and can then see a dentist.
When to see your GP
See your dentist if you have jaw pain, worn or cracked teeth, or your partner hears grinding. See your GP if you also snore, stop breathing or gasp in your sleep, wake unrefreshed, have daily headaches, or think a medication may be involved. This guide is general information, not medical advice.
Where the Sovune Nudge fits
We make the Sovune Nudge, a silent vibrating wristband alarm, so we're not neutral. It does nothing for grinding itself. It helps in the bedroom around it.
- Silent. No speaker, no sound and no light in the room, so a partner who already lost sleep to grinding isn't woken again by your alarm.
- Works with earplugs. It wakes you with vibration on your wrist, starting as a gentle tap and building through three intensity levels.
- Runs for a full minute per alarm, stepping up through the levels, and you can switch it off sooner.
- Under 20 grams, with a soft adjustable strap, so it's comfortable alongside a splint and earplugs.
It comes with a 30-day money-back guarantee.
Quick answers
Can you stop grinding your teeth in your sleep? There's no medication that stops it. A splint protects your teeth, and managing stress, caffeine, alcohol and sleep habits can reduce it.
Does a mouthguard stop grinding? No. A custom splint protects your teeth from damage, but the grinding can continue.
Can teeth grinding cause headaches? Yes. Headaches and jaw pain, especially on waking, are common symptoms.
Is teeth grinding linked to sleep apnoea? It can be. Dentists may refer you to a doctor if sleep apnoea is suspected.
For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.