In this guide, I’ll break down the most effective OTC options, share my own experience, and explore lesser-known but science-backed alternatives. If you’re tired of waking up with jaw pain, headaches, or a sore face, this is for you.

Let’s get to the root cause—and relief.

What Causes Jaw Clenching at Night?

Clenching isn't just a habit.

It’s a stress response—often unconscious and tied to anxiety, poor sleep posture, or even gut issues.

Key triggers:

• Stress and unresolved tension
  
  
• Misaligned bite or TMJ dysfunction
  
  
• Sleep apnea or restricted airway
  
  
• Magnesium deficiency
  

Identifying the cause helps you choose the right OTC remedy.

For more on root causes, see our blog post: [Internal Link: What Causes TMJ Pain and How Can I Treat It Naturally?]

Signs You’re Clenching Without Realizing It

I used to think I slept like a rock.

Turns out, I was clenching so hard my molars flattened.

Watch for:

• Morning jaw soreness
  
  
• Headaches behind the eyes or temples
  
  
• Tooth sensitivity
  
  
• Clicking sounds when opening your mouth
  
  

If any of these sound familiar, it’s time to take action.

Mouthguards: The First Line of Defense

OTC mouthguards are the go-to for a reason.

They create a barrier that stops your upper and lower teeth from grinding against each other.

But not all are equal:

• Boil-and-bite guards mold to your mouth and fit better than generic trays
  
  
• Slim-fit designs reduce bulk and increase comfort
  
  
• Dual-layer mouthguards absorb more shock
  
  

My top recommendation? Reviv Mouthguard—it’s the only one that actually stayed in place all night without gagging me.

Magnesium Supplements to Reduce Muscle Tension

Magnesium deficiency is sneaky.

And it’s linked to muscle spasms, anxiety, and—you guessed it—jaw clenching.

Try:

• Magnesium glycinate (for calm and sleep)
  
  

• Topical magnesium spray (absorbs faster than pills)
  
  

• Epsom salt baths before bed
  
  

I added 400mg of magnesium before bed and saw noticeable improvement in just 10 days.

CBD Oil: Stress Relief Without the Side Effects

If your clenching is stress-driven, CBD oil can help your nervous system downshift into parasympathetic mode.

Use sublingual tinctures 30 minutes before bed.

Look for:

• THC-free, lab-tested oils
  
  
• 25–50mg nightly doses to start
  
  
• Brands with clear COA (Certificate of Analysis)
  
  

CBD isn’t a magic bullet—but it smooths out the emotional static that drives tension.

Nasal Strips and Mouth Tape for Better Breathing

This one’s weird—but stay with me.

If you breathe through your mouth at night, you’re more likely to clench.

Try this combo:

• Nasal strips open your airway
  
  
• Mouth tape (like SomniFix) keeps you nasal breathing
  

This alone reduced my clenching by 50%.

Weighted Blankets to Lower Nighttime Anxiety

Anxiety = clenching.

Weighted blankets apply deep pressure stimulation, which helps your body release serotonin and relax into sleep.

Try 10% of your body weight as a starting point.

It won’t fix alignment, but it helps with stress-induced bruxism.

Muscle Relaxant Creams for the Jaw

Rub it right into the masseter muscle before sleep.

Look for OTC creams with:

• Arnica
  
  
• Magnesium
  
  
• CBD
  
  
• Menthol
  

Helps desensitize and relax overactive muscles directly.

Acupressure Tools and Face Rollers

A daily 5-minute massage can help relax trigger points in your jaw, neck, and temple.

Tools to try:

• Jade or stainless steel face rollers
  
  
• Acupressure pens or trigger point wands
  
  
• Gua sha for the jawline
  
  

Not just spa fluff—this works when done consistently.

OTC Anti-Inflammatories: Use with Caution

Ibuprofen or naproxen can reduce inflammation short term.

But don’t use them as a long-term fix.

If you’re popping painkillers every night, your clenching is signaling a deeper issue.

Sleep Position Fixes to Avoid Jaw Compression

Back sleeping with a proper pillow alignment can help.

Avoid:

• Sleeping on your stomach (twists the jaw)
  
  
• Overly thick pillows
  

Try orthopedic or cervical support pillows.

Stress Reduction Techniques Before Bed

Even 5 minutes of calm makes a difference.

Try:

• Breathwork (4-7-8 method)
  
  
• Guided meditation apps (Insight Timer or Calm)
  
  
• Journaling your stressors
  

The less mental tension you carry into sleep, the less you’ll clench.

Herbal Teas That Actually Help

Some teas that ease the nervous system:

• Chamomile (mild)
  
  
• Valerian root (stronger)
  
  
• Passionflower (balances cortisol)
  

Steep strong and drink 30–60 minutes before bed.

Jaw Exercises You Can Do in 2 Minutes

Two I swear by:

• Resisted opening: Place your thumb under your chin and gently push while opening your mouth
  
  
• Tongue-to-roof hold: Keeps your jaw in the correct resting position
  

Do these daily for 3 weeks. It retrains your jaw.

Soft Diet on Painful Days

If your jaw feels inflamed:

• Stick to soft foods for 48 hours
  
  
• Avoid chewy or crunchy snacks
  

This gives your jaw a break and lets inflammation settle.

Heat or Cold Therapy: Which One?

Heat = best for muscle tension
Cold = best for inflammation

I alternate both:

• Heat pad for 15 minutes
  
  
• Cold compress for 10 minutes right after
  
  

Game changer for acute flare-ups.

 

Posture Corrections During the Day

Forward head posture tightens the jaw.

Adjust your desk ergonomics:

• Screen at eye level
  
  
• Sit with head stacked over shoulders
  

Also check out: For more on posture-related pain, see our blog post: [Internal Link: TMJ, Posture, and Whole-Body Alignment: What’s the Connection?]

Tongue Position Training (Yes, Really)

Your tongue should rest on the roof of your mouth—not the floor.

This keeps the jaw relaxed and in alignment.

Check out mewing techniques if you’re curious. Strange name, big impact.

Sleep Hygiene That Doesn’t Suck

It’s boring, but it works.

Build a sleep routine:

• No screens an hour before bed
  
  
• Cool, dark bedroom
  
  
• Same sleep/wake time every day
  
  

You can’t heal if you’re sleep-deprived.

When to See a Specialist

If OTC options fail after 30–60 days, see a TMJ specialist or orofacial pain dentist.

They can check:

• Jaw misalignment
  
  
• Airway obstructions
  
  
• Need for custom appliances
  
  

Don’t wait till you crack a molar.

FAQs

1. Are OTC mouthguards safe for long-term use?
Yes, but choose one with BPA-free materials and check for wear monthly.

2. What’s the difference between clenching and grinding?
Clenching is forcefully holding teeth together. Grinding is sliding them back and forth. Both cause damage.

3. Can anxiety meds help with jaw clenching?
Sometimes. But OTC solutions like magnesium or CBD often work without side effects.

4. Is it okay to use CBD and magnesium together?
Yes, they often complement each other well for nighttime relaxation.

5. Will insurance cover a custom mouthguard?
Possibly—ask your provider. OTC options are a good first step.

6. Is jaw clenching related to sleep apnea?
In some cases, yes. If you wake up gasping or tired, get tested.

7. Do children clench their jaws too?
Yes. Stress, misalignment, or even diet can play a role.

8. How long until I see results?
Some people see changes in a week, others take 30+ days.

9. Can posture alone fix jaw clenching?
Not usually, but it helps reduce the strain that worsens it.

10. Can jaw clenching cause ear pain or dizziness?
 Absolutely. The jaw connects near the ear canal and inner ear nerves.

 

Conclusion

Jaw clenching at night is more than a nuisance—it’s a signal.

But the good news? You don’t need a prescription to start fixing it.

From mouthguards and magnesium to sleep tweaks and nasal breathing, there are real, effective over-the-counter solutions for jaw clenching at night.

Start small. Track what works. Tweak and repeat.

And if you’re looking for the best mouthguard I’ve personally tested, click here to try Reviv Mouthguard.

Your jaw will thank you.