The medical term for teeth grinding during sleep is called sleep bruxism, and it’s surprisingly common. It’s an unconscious action and most people aren’t even aware they’re doing it.
It’s estimated that up to 8–10 per cent of people (that’s one in ten adults) experience it at some point.
The exact cause isn’t fully understood, but several factors are thought to contribute. Stress and anxiety are common triggers, as the body can subconsciously tense its muscles during sleep.
Other potential causes include misaligned teeth, certain medications (such as some antidepressants), caffeine or alcohol, and sleep disorders like sleep apnea.
In fact, studies suggest that sleep bruxism often co-occurs with obstructive sleep apnea (where your airway repeatedly blocks during sleep, causing pauses in breathing and disrupted sleep).
Around half of people with sleep apnea also exhibit signs of bruxism during sleep studies. Research indicates that the link between sleep apnea and bruxism may involve shared neurological mechanisms that influence jaw muscle activity and airway muscles during sleep.
Spotting the signs
Even though bruxism happens unconsciously during sleep, there are several signs you might notice that suggest you’re grinding or clenching your teeth. Nighttime clenching can lead to headaches, jaw pain, worn teeth, and even temporomandibular joint (TMJ) problems.
TMJ symptoms may include jaw, ear, or temple pain; clicking or grinding noises when moving the jaw; headaches near the temples; difficulty opening the mouth fully; and occasional jaw locking.
Repeated bruxism can also contribute to enamel loss and increased tooth sensitivity over time if left untreated.
Here's what to look out for:
- Morning jaw pain or stiffness: Your jaw may feel sore or tight when you wake up.
- Headaches or temple pain: Tension from clenching jaw muscles can trigger morning headaches.
- Worn, chipped or cracked teeth: Teeth may feel more sensitive, look flattened or chipped.
- Tooth sensitivity: Enamel loss from grinding can expose inner tooth layers, causing sensitivity.
- Clicking, popping, or difficulty in moving your jaw: Sounds or difficulty moving your jaw can indicate temporomandibular joint (TMJ) stress.
- Earache-like pain: Pain around the ears (not caused by an ear infection) or cheeks.
- Grinding sounds during sleep: A partner might hear grinding or clenching while you sleep.
- Cheek or tongue damage: You might notice small bites or irritation inside your mouth.
But once you’ve noticed you’re doing it, how do you stop?
Plenty to chew on
To reduce or stop grinding, it’s worth addressing lifestyle factors. Managing stress through relaxation techniques, Cognitive Behavioral Therapy (CBT), meditation, or gentle yoga before bed can make a difference, as can limiting alcohol and caffeine and maintaining a regular sleep routine.
Maintaining good sleep quality itself may also help reduce bruxism episodes, since fragmented or disrupted sleep can be associated with more frequent grinding events.
If pain is troublesome, painkillers or a cold compress (such as an ice pack wrapped in a tea towel for 20–30 minutes) can help relieve discomfort and swelling. Jaw exercises, gentle stretches, and adjusting sleeping positions may also provide relief.
Some studies find that targeted physical therapy can improve TMJ function and reduce bruxism‑related pain.
If the problem persists or causes significant pain, it’s important to see a dentist. They can identify any underlying issues, provide a custom night guard to protect your teeth, and refer you for further support such as physical therapy or specialist dental care.
In some cases where bruxism is linked to sleep apnoea or other sleep issues, a sleep specialist may recommend further evaluation, as treating underlying sleep disorders can reduce the intensity of grinding. With consistent care and lifestyle adjustments, most people can reduce the frequency and severity of sleep bruxism, protecting their teeth and easing discomfort.
This article is an answer to the question (asked by Alex Jevons, Leeds) 'How do I stop clenching my jaw at night?'
To submit your questions, email us at questions@sciencefocus.com, or message our Facebook, X, or Instagram pages (don't forget to include your name and location).
Check out our ultimate fun facts page for more mind-blowing science
Read more:
