Best Home Remedies for Night-Time Teeth Grinding

And here's the problem: most people ignore it.

But ignoring it can lead to cracked teeth, jaw disorders, and even sleep disruption.

Let’s dive into the best home remedies for night-time teeth grinding—from what’s worked for me, to what science says, and even what your dentist might not tell you.

1. What Is Night-Time Teeth Grinding, Really?

Most people don’t even know they grind their teeth.

I didn’t—until my partner told me I sounded like I was chewing gravel in my sleep.

It happens when your jaw clenches unconsciously while you’re asleep.

Stress is often the trigger, but poor bite alignment, sleep disorders, and posture also play a role.

2. Why I Ditched the Painkillers

For months, I used OTC pain meds to manage jaw pain.

It worked… until it didn’t.

The relief was temporary, and the root cause was ignored.

That’s when I started exploring natural alternatives—and found real change.

3. Use a Custom Mouthguard (Yes, at Home)

Let’s start with what works fast.

A custom-fit mouthguard can stop damage overnight.

Most store-bought guards are bulky or uncomfortable.

Reviv Mouthguard was a game-changer for me.

✅ Easy to mold
✅ Doesn’t feel like a hockey puck in your mouth
✅ Actually stays in place

For more on how to fit one, see our blog post: [Internal Link: Step-by-step guide to fitting a mouthguard for TMJ]

4. Magnesium for Muscle Relaxation

Magnesium is nature’s muscle relaxant.

I started taking 200–400mg before bed.

Within days, I noticed less clenching and better sleep.

Try:

• Magnesium glycinate (gentler on the stomach)
  
  
• Epsom salt baths (absorbed through the skin)
  

5. Warm Compresses Before Bed

Heat therapy helps loosen tight jaw muscles.

Just soak a towel in hot water and place it over your jaw for 10–15 minutes.

Bonus: it’s relaxing and makes you sleepy.

6. Jaw Exercises That Actually Help

Some work. Some don’t.

Here’s what helped me:

• Open and close slowly while pressing fingers on the chin
  
  
• Side-to-side jaw movement with resistance
  
  
• Tongue-to-roof-of-mouth stretch
  

For more on posture-related issues, see our blog post: [Internal Link: How posture affects jaw pain]

7. Ditch the Evening Caffeine

Caffeine amps up your nervous system.

I cut it off after 2 PM, and within a week—jaw tension dropped.

Simple fix. Big impact.

8. Create a Wind-Down Ritual

Grinding often comes from stress.

So I swapped my “doomscrolling in bed” habit for:

• 10 minutes of light stretching
  
  
• A calming audiobook
  
  
• Lavender oil diffuser
  

9. Tongue Posture: Yes, It Matters

Where does your tongue rest during the day?

If it's on the floor of your mouth, you're probably clenching.

Try to rest your tongue on the roof of your mouth, just behind your teeth.

This reduces jaw strain naturally.

10. Stop Chewing Gum

Sounds harmless, right?

It’s not.

Chewing gum conditions your jaw muscles to stay active, even when they shouldn’t be.

I quit gum, and the tension melted away.

11. Switch to Softer Foods at Night

Crunchy and chewy foods before bed = overworked jaw.

I started eating lighter, softer dinners: soups, smoothies, steamed veggies.

My jaw finally got a break.

12. Try Biofeedback Apps

These are apps or wearables that train you to stop clenching—even while you sleep.

They give gentle vibrations when jaw tension is detected.

Weird? Yes.
 Effective? Also yes.

13. Sleep Position Tweaks That Help

I was a side-sleeper.

Turns out, it made my jaw shift and clench more.

Switching to sleeping on my back (with a supportive pillow) reduced grinding.

For more on sleep and TMJ, see our blog post: [Internal Link: How jaw alignment impacts sleep]

14. Get a Sleep Study (At-Home Kits Available)

You might have undiagnosed sleep apnea or another disorder triggering bruxism.

You don’t need a hospital visit.

At-home kits like WatchPAT give you real data without the awkward wires.

15. Use a Smart Night Guard Reminder

We forget.

A simple phone alarm or visual cue next to your bed reminds you to wear your mouthguard—every night.

16. Acupressure and Reflexology for Jaw Relief

Call it woo-woo—but it works for many.

Stimulating points near the ears, jawline, and hands can calm your nervous system.

Try it during your wind-down routine.

17. Herbal Teas That Actually Calm You

Skip the wine.

Go for:

• Chamomile
  
  
• Valerian root
  
  
• Lemon balm
  

These naturally reduce anxiety and muscle tension.

18. Reassess Your Daytime Habits

Do you clench while working?

Driving?

Watching Netflix?

Track your daytime clenching patterns. Awareness is step one.

I used sticky notes as reminders: “Unclench!”

19. Try Cognitive Behavioral Therapy (CBT-i)

CBT for insomnia also reduces anxiety and improves sleep quality—big wins for bruxism.

Some apps offer CBT-i programs without needing a therapist.

20. Don’t Wait for a Dental Emergency

If you’re grinding, you’re damaging your teeth—slowly but surely.

One cracked molar can cost thousands.

Take action now. You’ll save pain, money, and regret.

FAQs

1. Can teeth grinding go away on its own?
Sometimes, especially if it’s stress-related. But often it needs intervention.

2. How do I know if I grind my teeth at night?
Jaw pain, headaches, worn-down teeth, and your partner’s complaints are clues.

3. Are mouthguards bad for your teeth?
Not if fitted properly. They protect your enamel from wear.

4. How long until remedies work?
Some (like a mouthguard) work immediately. Others (like magnesium) take a week or two.

5. Can kids grind their teeth too?
Yes, and they often outgrow it. But talk to a pediatric dentist if it persists.

6. What’s the best natural remedy?
Magnesium, mouthguards, and jaw exercises top the list.

7. Do stress balls help?
Yes—if grinding is stress-related, redirecting tension through squeezing helps.

8. Can you stop grinding without a mouthguard?
Possible, but harder. Guards protect while you fix the root cause.

9. Is it ever caused by medication?
Yes, certain SSRIs and ADHD meds can trigger bruxism.

10. Should I see a dentist or doctor?
 Start with your dentist. But for deeper issues, involve a sleep or TMJ specialist.

Conclusion

The best home remedies for night-time teeth grinding are simple, affordable, and often more effective than prescription fixes.

You don’t have to live with sore jaws or broken sleep.

Start small. Track what works.

And don’t wait until your teeth pay the price.

Want fast, proven relief?
Click here to try Reviv Mouthguard now: