Why You Grind Your Teeth at Night & How to Stop It

Ever woken up with a sore jaw, a dull headache, or that weird feeling like your teeth don’t quite sit the same?

You might be grinding your teeth in your sleep — a habit known as bruxism.

It’s more common than most people realize, and many don’t even know they’re doing it until the symptoms start showing up.

Let’s dive into why it happens, the signs to look out for, and how you can finally put an end to it.

Why do people grind their teeth?

There isn’t one single cause — it’s usually a mix of emotional stress, physical factors, and lifestyle habits.

1. Stress and anxiety

This is the biggest reason most people grind their teeth. When you’re anxious, angry, or under pressure, your body can carry that tension into your sleep. Clenching your jaw becomes an unconscious way of coping.

2. Sleep disorders

If you snore or have sleep apnea, your body might tense up at night when your breathing is disrupted. That muscle activity can easily extend to your jaw.

3. Misaligned bite or teeth

When your teeth don’t align properly, your jaw muscles might work overtime to find balance, causing grinding or clenching.

4. Lifestyle factors

Too much coffee, alcohol, or nicotine before bed can make grinding worse. These substances keep your brain and muscles more active, even when you’re supposed to be resting.

5. Certain medications

Some antidepressants, especially SSRIs like fluoxetine or sertraline, can cause bruxism as a side effect.

6. Personality traits

If you’re naturally driven, perfectionistic, or high-energy, you might be more prone to grinding. Those personality types tend to hold tension without realizing it.

7. Genetics

Sometimes, it just runs in the family. If a parent grinds their teeth, there’s a higher chance their child might too.

How to know you’re grinding your teeth

Because bruxism happens mostly during sleep, you might not notice right away — but your body leaves clues. Common signs include:

• Jaw pain or tightness, especially in the morning
• Headaches around the temples
• Worn-down or flattened teeth
• Chipped or cracked enamel
• Tooth sensitivity
• Ear pain not caused by an infection
• Clicking or popping sounds when opening your mouth

If you’re waking up tired or sore without knowing why, it might be time to pay attention to your jaw.

What you can do about it

The good news? Bruxism is treatable. With the right steps, you can protect your teeth and get better rest.

1. See a dentist

Start by booking a dental check-up. Your dentist can look for signs of grinding and may recommend a night guard — a custom mouthpiece that protects your teeth while you sleep.

2. Manage stress

Since stress is often the trigger, find ways to unwind before bed. Try deep breathing, yoga, meditation, or even a warm bath. Regular exercise during the day also helps release built-up tension.

3. Improve your sleep habits

Keep a consistent bedtime routine. Avoid caffeine, alcohol, and heavy meals close to bedtime, and make sure your room is quiet, cool, and screen-free.

4. Avoid chewing non-food items

Chewing pens, ice, or gum for long periods can make your jaw muscles tighter and more prone to grinding.

5. Train your jaw to relax

During the day, keep your lips closed but teeth slightly apart, with your tongue resting gently on the roof of your mouth. This helps your jaw stay relaxed even when you’re not thinking about it.

6. Treat underlying conditions

If grinding is linked to sleep apnea, treating that condition can reduce it. If it’s medication-related, talk to your doctor about adjusting your prescription.

When it gets serious 

In severe cases — when teeth are damaged or pain becomes constant — your doctor or dentist might recommend advanced treatments:

• Botox injections to relax overactive jaw muscles
• Physical therapy to improve alignment and ease tension
• Behavioral therapy to help unlearn the habit

These options can make a huge difference if regular home remedies don’t work.

Teeth grinding might not seem like a big deal at first, but over time it can wear down your teeth, strain your jaw, and even disturb your sleep. The key is to notice the signs early, manage your stress, and protect your smile with the right habits (and help, if needed).

So if you’re waking up sore or tired, take it as your body’s little nudge: relax, breathe, and let your jaw rest too. Your smile — and your sleep — will thank you.