Getting disturbed while sleeping is very uncomfortable. If you are facing a sore jaw that disturbed your night's sleep, don't worry; you are in the right spot, as we are here to help. The sore jaw is caused by a desire named bruxism. The situation where you grind your teeth while sleeping is called bruxism. This causes your restless nights and stresses your jaw.
Peaceful sleep is very important in life. If you are restless, this will disturb you the whole day you will not do your work properly. So to make your sleep better, you have to follow some ways. You can use a nightguard while sleeping. This will protect your teeth from bruxism. It is comfortable to use. You can also do some stress-relief techniques.
So, if you want to make your sleep peaceful and your teeth protected from bruxism, then this article is going to be very beneficial for you. In this article, we will tell you in detail about how to relax your jaw.
Understanding Jaw Tension and Bruxism
Jaw tension and bruxism are two common diseases. The most common symptoms of these diseases are that you feel pain in your jaws or you notice a clicking or popping sound when you open your mouth.
Symptoms of Jaw Tension
It will become serious if it remains unchecked, so knowing the symptoms of jaw tension is beneficial to get relief from it if you are suffering through it. The following are the symptoms of jaw tension:
- Persistent jaw pain: Aching or soreness in the jaw muscles, often worse upon waking.
- Limited jaw mobility: Difficulty opening or closing your mouth fully.
- Clicking or popping sounds: Audible noises when moving your jaw.
- Facial pain: Radiating pain to the temples, ears, or neck.
- Headaches: Frequent or intense headaches.
Causes of Bruxism
Bruxism is a common disease nowadays. The following are the symptoms of bruxism:
- Stress and anxiety: Emotional stress can lead to unconscious clenching or grinding.
- Sleep disorders: Conditions like sleep apnea or restless leg syndrome can contribute to bruxism.
- Medications: Certain medications can cause jaw tension as a side effect.
- Misaligned teeth: Improper bite alignment can put a strain on the jaw muscles.
- Substance abuse: Excessive alcohol or drug use can increase the likelihood of bruxism.
Home Remedies for Jaw Relaxation
Warm Compress
Jaw tension is very painful to get out of it. You can use a warm compress. You can place it at your jaw where you feel pain. Its heat helps you get relief from this pain and makes your blood flow better. Following are the steps to use a warm compress.
- Materials: A clean cloth or towel and a hot water bottle or heating pad.
- Application:
- Fill the hot water bottle with hot but not scalding water.
- Wrap the hot water bottle or heating pad in the cloth to prevent burns.
- Place the warm compress on your jaw for 15-20 minutes. You can repeat this several times a day.
Over-the-Counter Pain Relief
To get relief from jaw pain for some time, over-the-counter pain is another temporary solution. The following are the most famous options:
- Ibuprofen: A nonsteroidal anti-inflammatory drug (NSAID) that can help reduce pain, inflammation, and fever.
- Acetaminophen: A pain reliever that can help reduce pain and fever but does not have anti-inflammatory properties.
Stress Management Techniques
One of the most common factors of jaw tension and bruxism is stress. You can reduce your stress and also reduce the chances of jaw tension and bruxism by following the given techniques:
- Yoga: Yoga is the most popular way to reduce stress and relax your mind. Through this, you can also reduce tension in your jaw muscles.
- Meditation: You can also manage your stress and anxiety through meditation. It helps you to relax your mind and also reduces muscle tension.
- Deep breathing exercises: Using the deep breathing technique is also helpful. You can slowly breathe to calm your nervous system and reduce stress.
- Spending time in nature: Spending time in nature is peaceful. It makes your mind fresh and gives you relief from stress.
- Hobbies and relaxation activities: Giving most of your time to your favourite activities or hobbies can also help you get relief from stress and reduce muscle tension.
Lifestyle Changes for Better Sleep
Maintain a Healthy Diet
Eating a healthy diet can help you to maintain your health. Through this, you can reduce the chances of diseases and get a peaceful sleep. Having healthy meals like fruits, vegetables, and whole grains maintains your body and helps you regulate your sleep-wake cycle.
Limit Alcohol and Caffeine
Using alcohol and caffeine are both unhealthy activities. Alcohol can immediately fall asleep and wake you up in the middle of the night. While caffeine can fully disturb your sleep after using it, you can not get proper sleep or face difficulty sleeping. So, if you are facing jaw tension or bruxism, it is better for you to avoid using both alcohol and caffeine.
Create a Relaxing Sleep Environment
Having a peaceful environment while sleeping is the most important factor that greatly impacts your sleep quality. By investing in a comfortable mattress and pillows and avoiding using electronic devices in bed, you can get proper, peaceful sleep.
Conclusion
Sleep is most important for your health. Suffering through jaw tension and bruxism totally disturbs your sleep and makes you feel uncomfortable. By using Nighguard and following the other giving techniques, you can avoid these desires and get a peaceful sleep. Always keep our minds fresh because avoiding diseases and having a healthy life are the most important.