How to Stop Clenching Your Jaw at Night: 10 Proven Techniques

How to Stop Clenching Your Jaw at Night: 10 Proven Techniques

Jaw Pain Teeth grinding

Waking up with jaw pain, tight temples, or cracked teeth?

You’re probably clenching your jaw at night—and you’re not alone.

I used to wake up every morning with a sore face and no idea why. Dentists told me it was stress. Doctors said it was anxiety. Nobody told me how to actually stop clenching.

Until I found what works.

Below are the 10 proven techniques that helped me (and thousands of others) stop jaw clenching for good—without Botox, $900 splints, or another foam guard you’ll throw away in two weeks.

1. Wear a Mouthguard That Supports, Not Just Blocks

Let’s start with the obvious—but do it right.

Most mouthguards just block your teeth from touching. But the Reviv Mouthguard does more:

  • Supports proper jaw alignment
  • Allows micro-movements to decompress joints
  • Reduces neuromuscular tension, not just enamel wear

This was my biggest game-changer.

Want to know why Reviv works better? Read: What’s the Difference Between Reviv and Regular Mouthguards?

2. Practice Tongue-to-Palate Posture During the Day

Yes, your tongue controls your jaw more than you think.

When your tongue rests on the roof of your mouth, it:

  • Opens your airway
  • Stabilizes your bite
  • Reduces unconscious clenching

Train yourself to keep your lips closed, tongue up, and jaw relaxed.

3. Do Daily Masseter Releases

Use your fingers to press into the sides of your jaw (just below your cheekbones).

Hold for 10 seconds, then gently massage in circles. You’ll likely feel tenderness—that’s your overworked masseter muscle.

Bonus: try this before bed and track your tension the next morning.

4. Correct Your Sleeping Position

Sleeping on your stomach or with your hand under your jaw?

That can force your jaw into a clench.

Try this instead:

  • Side-sleep with a pillow between your knees
  • Keep your head aligned with your spine
  • Use a contoured pillow that supports your neck

5. Use Magnesium Glycinate Before Bed

Most clenchers are magnesium deficient—whether they realize it or not.

I started taking 300–400mg of magnesium glycinate before bed and noticed:

  • Looser jaw
  • Deeper sleep
  • Fewer tension headaches

Pair this with Reviv and you’re supporting your body and your nervous system.

6. Try Mouth Tape (if You’re a Mouth Breather)

If you breathe through your mouth at night, your jaw has to stabilize your airway—and it often does that by clenching.

A gentle strip of mouth tape helps:

  • Encourage nasal breathing
  • Prevent open-mouth posture
  • Reduce subconscious jaw tension

Important: Try this only if you don’t have severe nasal blockages.

(Explore more: TMJ and Sleep Apnea: Understanding the Connection)

7. Do the 4-7-8 Breathing Technique

Right before bed, I use this to calm my nervous system:

  1. Inhale through the nose for 4 seconds
  2. Hold for 7 seconds
  3. Exhale slowly for 8 seconds
  4. Repeat 4–6 times

Why it works:

  • Shifts you from “fight or flight” to “rest and digest”
  • Slows your heart rate
  • Tells your jaw it’s safe to let go

8. Reduce Stimulants After 2pm

Caffeine, nicotine, and even certain pre-workouts ramp up your sympathetic nervous system.

That tension often carries into sleep—when you’re supposed to be recovering.

I stopped drinking coffee after 2pm and noticed fewer mornings with jaw stiffness.

9. Fix Your Posture (Yes, During the Day)

Bad posture creates jaw compensation. Especially forward head posture from phones and laptops.

Try:

  • “Chin tucks” to realign your cervical spine
  • Switching to a standing desk part of the day
  • Taking breaks every hour to reset

Postural tension becomes jaw tension at night.

(Related: TMJ, Posture, and Whole-Body Alignment)

10. Track Your Tension Each Morning

Don’t guess. Track.

Create a quick note in your phone or journal:

  • Jaw tension: 1–10
  • Sleep quality: 1–10
  • Headache? Y/N
  • Neck tightness? Y/N

This helps you connect the dots and measure what’s working.

Need a full system? Use this guide: Step-by-Step: Tracking Your Health Progress with a TMJ Appliance

Bonus: Stack These Techniques Together

Here’s what my nightly stack looks like now:

  • 9:00pm: No screens or stimulants
  • 9:15pm: Magnesium + mouth tape
  • 9:20pm: 4-7-8 breathing
  • 9:30pm: Pop in my Reviv mouthguard
  • 9:35pm: Sleep on side, tongue on roof of mouth

No more tension. No more guessing.

FAQs: How to Stop Jaw Clenching at Night

1. Is jaw clenching the same as teeth grinding?
 No. Clenching is static pressure; grinding is movement. Both are harmful.

2. Can I stop clenching without a mouthguard?
 Possibly—but it’s much harder. A mouthguard like Reviv gives your jaw a fighting chance.

3. How long does it take to stop clenching?
 With the right tools? Most people feel better in 3–7 nights.

4. Is Reviv better than a dentist-made splint?
 For many, yes. It’s more flexible, doesn’t lock your jaw, and is easier to mold.

5. Can stress cause clenching?
 Absolutely. But so can airway issues, posture, and bite misalignment.

6. Can Reviv help with clenching and grinding?
 Yes. It works for both—without side effects or stiffness.

Conclusion

You’re not crazy.

Jaw clenching at night is real, and it’s wrecking your sleep, teeth, posture, and peace of mind.

But it’s fixable.

Use these 10 proven techniques—starting with a mouthguard that actually helps. I recommend Reviv, because it works, it fits, and it’s the only one I actually keep wearing.

Click Here to get your Reviv Mouthguard and stop clenching the smart way—tonight.

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