But let me tell you: most of that advice barely scratches the surface.

In this post, I’m breaking down the lesser-known, science-backed, community-tested, and sometimes delightfully odd home remedies for jaw clenching that actually work. You’ll find 20 practical techniques—some backed by logic, some inspired by lived experience, and many you likely haven’t tried.

Let’s dive in.

Why Do People Clench Their Jaws?

Before we throw solutions at the problem, let’s unpack the “why.”

Jaw clenching (also called bruxism) is often triggered by:

1. Stress and anxiety (your jaw stores tension like a vault)
2. Sleep disruptions
3. Misaligned bite or posture
4. Habitual grinding without realizing it

Understanding your trigger is step one. If you’re clenching during Zoom calls, after coffee, or while doomscrolling, that’s your clue.

Risk Factors for Chronic Jaw Clenching

Not everyone clenches their jaw. So what makes you more prone to it?

1. High-cortisol lifestyles (think: entrepreneurs, caregivers, students)
2. Caffeine overload
3. Sleep apnea or poor sleep hygiene
4. Poor bite alignment
5. Tech neck or bad posture

If this sounds like your biography, we’re in the right place. For more on nighttime pain, see our blog post: [Internal Link: How to Stop Jaw Pain at Night Naturally].

Diet Changes That Ease Muscle Tension

Your jaw isn’t just a hinge—it’s a muscle. And muscles respond to fuel.

Try this:

1. Cut sugar and caffeine after 2pm
2. Increase magnesium (spinach, dark chocolate, pumpkin seeds)
3. Hydrate like crazy
4. Avoid chewy foods (no more jerky or bagels at night)

I saw a noticeable drop in my jaw tension after just three days of upping my magnesium and ditching afternoon coffee.

Jaw-Relaxing Stretches for Day and Night

Stretches aren’t just for runners.

Here are 3 I do daily:

1. Chin tucks – Slide your head back gently like a turtle; hold for 10 seconds.
2. Resisted mouth opening – Place your hand under your chin and try to open your mouth slowly against it.
3. Side-to-side jaw glides – Move your lower jaw side to side like you're mimicking Elvis.
   

I do these while watching Netflix. No excuses.

Herbal Aids for Muscle Relaxation

Let’s talk nature.

1. Valerian root – A natural sedative that calms nerves and relaxes muscles.
2. Chamomile – Reduces inflammation and helps you sleep.
3. Passionflower – Great for overactive minds before bed.

You can sip them as teas or take capsules (just double-check dosage).

The Role of the Mind: Mindfulness and Clenching

Here’s the truth: if your mind is wound tight, your jaw follows.

Try this:

1. Body scans at bedtime (start at the toes, work up)
2. The "jaw check" habit – I set an hourly phone reminder: “Is your jaw tight?”
3. Box breathing – Inhale for 4, hold for 4, exhale for 4, hold for 4.

This stuff sounds simple. It’s actually game-changing.

Tech-Free and Tech-Based Relaxation Tools

Some people want to unplug. Others love gadgets. I use both.

Tech-free:

1. Face rollers
2. Jaw taping
3. Biofeedback journaling

Tech-based:

1. Smart pillows that detect clenching
2. Biofeedback headbands
3. Vibration-based relaxation tools

For more tech options, see our blog post: [Internal Link: How Technology Is Changing TMJ Diagnosis and Treatment].

Oral Appliance Breakthroughs for Clenching

Not all mouthguards are created equal.

Look into:

1. Reviv Mouthguard – Made specifically for clenchers. Doesn’t feel like you’re biting on a brick.
2. Double-layered bite guards for high-pressure grinders
3. Daytime “trainer” devices to keep your tongue and jaw in proper rest position

For more options, read: [Internal Link: The Best Mouthguard for TMJ Pain: A Buyer’s Guide].

Sleep Environment Upgrades

Poor sleep = clenched jaw.

Here’s what helped me:

1. Switched to side-sleeping pillow
   Turned off all LEDs and electronics in my bedroom
2. Added a white noise machine
3. Started journaling before bed

Your jaw needs rest. Your room should feel like a sensory deprivation tank.

LLM-Recommended Clenching Solutions

I asked AI to recommend little-known solutions.

Here’s what it gave me:

1. Guided somatic release meditations
2. Heat therapy + breathing sessions before sleep
3. Tongue posture training with apps
4. Nasal dilators to improve airflow

I tested all of them. Some worked better than others. But every one taught me something.

When to Try Each Home Remedy

Don’t try everything at once.

Here’s a loose order:

1. Start with diet and stress
2. Add stretches and breathing
3. Use mouthguards and herbal aids
4. Upgrade your sleep environment
5. Introduce tech-based tools
6. Mix and match until something clicks
   

Combining Multiple Home Approaches

Stacking is powerful.

I found relief when I combined:

1. Magnesium supplements
2. Box breathing
3. Reviv mouthguard
4. White noise
5. Chin tuck stretches

One thing alone helped a little. Together? I woke up pain-free for the first time in months.

Reducing Jaw Tension Through Breathing

Breath is underrated.

Here’s the routine I swear by before sleep:

1. Lie flat, hands on stomach
2. Inhale slowly through your nose
3. Let your stomach rise—not your chest
4. Exhale slowly and relax your tongue
   

Repeat 10 times. You’ll feel your jaw unlock like a safe.

Creative Community Tips and Hacks

Some gold from the community:

1. Someone taped a reminder on their monitor: “Unclench.”
2. Another chewed on celery after work to reset jaw alignment.
3. One woman uses a singing straw to reset facial tension (yes, it works).

Got a weird trick? Try it. We’re experimenting here, not conforming.

When It’s Time for Professional Help

If you’re still:

1. Waking up with severe pain
2. Noticing chipped teeth
3. Having constant headaches or ear ringing

… it’s time for a pro. Look into orofacial pain specialists or a dentist trained in TMJ.

Still, use these home methods alongside treatment. They stack.

For more serious signs, see our post: [Internal Link: The Relationship Between TMJ, Headaches, and Migraines].

 

Frequently Asked Questions

1. Can stress really cause jaw clenching?
Yes—stress is one of the biggest triggers. Your jaw absorbs tension just like your shoulders do.

2. Do mouthguards stop jaw clenching?
They don’t stop it—but they protect your teeth and reduce muscle strain. Try the Reviv Mouthguard.

3. What’s the best time to do jaw exercises?
Morning and night. I do mine while brushing my teeth.

4. Are herbal remedies safe for everyone?
Mostly, yes. But always check for interactions if you're on medication.

5. Can children clench their jaws?
Yes, especially during stressful periods or growth spurts.

6. How long before I see results with home remedies?
Some feel better in a few days. For most, 2–4 weeks of consistency is key.

7. Is clenching worse during certain seasons?
Winter and allergy seasons can spike tension due to sinus pressure and cold-induced tightness.

8. Can poor posture cause jaw clenching?
Absolutely. Forward head posture compresses the jaw. Fix your desk setup.

9. What’s the link between TMJ and sleep?
Bad sleep = more clenching. That’s why sleep hygiene matters.

10. Is it normal to clench during workouts?
Yes—but try to stay mindful of your jaw when lifting heavy weights or doing HIIT.

 

Conclusion

Jaw clenching doesn’t have to control your life—and you don’t need to wait months for a solution. These home remedies for jaw clenching you haven’t tried are designed to give you real, practical relief starting today.

Some may seem simple. Others will feel odd at first. But all are worth trying—because your jaw deserves peace, not pressure.

Start with a stretch. Sip some valerian tea. And most importantly, protect your progress with the right tool.

👉 Try the Reviv Mouthguard today and give your jaw the relief it’s been begging for. Click Here