The temporomandibular joint can cause serious problems, mostly when you are sleeping. The wrong sleep position will increase the risk of the symptoms and lead to irritation and disturbance. But the right adjustment, particularly in the choice of pillow and sleep position, will reduce the pressure on your jaw and improve the quality of your sleep.
In this article, you can discover how to place the pillow in the correct position and save yourself from TMJ pain. We also talk about the correct sleep positions that give you relief from TMJ by reducing stress and irritation. After following the given suggestions, you will experience better sleep and wake up feeling refreshed.
How Does TMJ Affect Sleep?
It becomes difficult for the person who is dealing with TMJ problems, and it can be challenging. The pain occurs by jaw tension, headaches, and teeth grinding, mostly at night, disrupting sleep. Bruxism, or teeth grinding, is common in TMJ patients due to jaw stress, often leading to disturbed sleep.
Key Impact of TMJ on Sleep:
- Jaw pain and discomfort when lying down
- Teeth grinding or clenching during the night
- Headaches and facial pain affect sleep quality
- Difficulty finding a comfortable sleep position
The Role of Sleep Position in Managing TMJ Symptoms
The sleep position matters and helps to reduce the TMJ symptoms and pain. Sleeping on your stomach will increase the pressure on the jaw, which produces more pain. But when you sleep on your back, it can help to sleep better and get rid of the jaw pain caused by TMJ disorders.
Best Positions for TMJ Relief:
- When you sleep on your back, it reduces the stress on the jaw.
- Do not sleep on your stomach because it increases the pressure of the Jaw joint.
- Side sleep is important, and it is important to use a supportive pillow to lower the tension.
Importance of Choosing the Right Pillow
The best quality pillow is essential for giving support to the neck at night time when you are sleeping. A good pillow helps you to maintain the right alignment and protect from stress on the jaw muscles. It not only reduces the pain but also improves the sleep quality.
Features to Look for in a TMJ Pillow:
- Keeps head and neck aligned
- Reduces pressure on the jaw
- Soft yet supportive to avoid additional strain
Best Sleep Positions for TMJ and Pillow Usage
If you are dealing with TMJ issues, then adopting a better sleep position and having a good quality pillow is essential because it helps to reduce stress on the jaw joint. Certain sleep positions help to keep your jaw in a natural position and reduce the stress or tension on the muscles and joints. Here we provide some best sleep positions for TMJ and the methods to use the right pillow for getting relief:
Sleeping on Your Back
When you sleep on your back, it is the best position to get rid of TMJ issues. It is because this position helps you by protecting you from having stress or tension on the muscle or jaw joint. If you want to make the position better and more effective, use a comfortable and good-quality pillow. The TMJ pillow is the best option for getting rid of this problem and the irritation caused by it.
Sleeping on Your Side
Having sleep on your side is comfortable, but it is a good step to make a better pillow choice. Always use those pillows that support your head and neck and prevent your jaw from misaligning. A TMJ pillow helps reduce stress, ensure alignment, and improve sleep quality.
Avoid Sleeping on Your Stomach
Sleeping on your stomach can aggravate TMJ symptoms by twisting your neck and jaw. This position places unnecessary stress on the jaw, making pain and discomfort worse. To avoid this, focus on transitioning to back or side sleeping with a pillow for TMJ to support proper alignment.
How to Choose the Best Pillow for TMJ?
It is necessary to select the right pillow option for TMJ to reduce jaw pain and provide good sleep at night. A pillow that supports the good alignment of your head, neck, and jaw will offer help against stress that occurs on the temporomandibular joint. Look for a TMJ pillow that provides effective support without being hard. If you want the best quality, then memory foam or a contoured pillow is the best choice for contours to your neck and helps to maintain proper posture.
Consider Your Sleep Position
Your sleep position plays a key role in choosing the right pillow for TMJ.
- Back sleepers: Select the pillow that supports the natural curve of your neck without pushing the head forward.
- Side sleepers:
- Always choose a thick pillow to maintain the correct position of your head with the spine and reduce the strain.
Key Features to Look For
When shopping for a pillow for TMJ, focus on these features for maximum relief:
- Firm but comfortable support: Avoid overly soft pillows that fail to provide support.
- Contoured design: Helps keep your head, neck, and jaw aligned.
- Adjustable height: Perfect for customizing your pillow’s support to your sleeping position.
Tips for Using Your TMJ Pillow Effectively
It is very important to use the TMJ pillow in the right way to get its full result. The following point shows you some tips to help you get the most out of your pillow:
Adjust Pillow Position
When you sleep, check and confirm that your pillow is in the right position, supports your neck's natural position, and keeps your head aligned with your spine.
Choose the Right Pillow Height
Many people feel relaxed when they sleep on your side, and if you are also a side sleeper, it is important to use a thick pillow that keeps your head and spine aligned. And in case you sleep on your back, you have to use a thinner pillow. Just adjust your pillow in the right position.
Give Yourself Time to Adjust
Usually, when you just start using a TMJ pillow, you might get disturbed and feel uncomfortable as compared to a normal routine, but don't worry about this because this can get normal after some time because your body needs some time to get adjusted to this pillow.
Avoid Over-Pillow Use
Using a Pillow that provides support is helpful, but it is also important to us to have a better pillow that is not too large and not too short because, with this type of pillow, you have to feel discomfort. Then, you can see the effective results and get relief from TMJ pain.
Final Verdict
Many people are facing problems like TMJ, and they can avoid this with the help of a TMJ pillow, but it is also important to select the right TMJ pillow to get effective results. Usually, this pillow supports proper alignment. With this pillow, you feel relaxed and sleep well.