Understanding the Causes of Teeth Grinding and How to Address Them

Teeth grinding, also known as bruxism, affects millions of people worldwide. It can happen during the day or night and often goes unnoticed until it causes discomfort or damage. Understanding what causes teeth grinding is the first step toward managing it effectively. This post explores the common causes of teeth grinding and offers practical advice on how to address this condition.

What Is Teeth Grinding?

Teeth grinding involves clenching or rubbing the teeth together, often unconsciously. It can lead to worn tooth surfaces, jaw pain, headaches, and even damage to dental restorations. While occasional grinding may not cause harm, frequent or severe grinding requires attention. We begin by addressing lifestyle factors that can move the needle towards reducing bruxism. Although wearing an appliance that reduces the symptoms is beneficial, finding the root cause helps patients more.

Common Causes of Teeth Grinding

Stress and Anxiety

One of the most frequent causes of teeth grinding is stress. When people feel anxious or tense, they may clench their jaw or grind their teeth without realizing it. This often happens during sleep, making it harder to control.

• Stressful work environments

• Emotional distress such as having a toxic relationship

• Anxiety disorders or ADD

• A big life event such as a move, death in the family, a birth in the family or an upcoming wedding

The important thing to note is that stress can be chronic or transient. Chronic stresses develop the habit of bruxism. However, temporary stresses can occur with big life events. Some patients may clench or grind their teeth during times of stress, then stop. These patients may assume they do not brux if they are monitoring it during a period of calm. The clinical signs visible during routine dental exams will really indicate whether patients have bruxism.

Sleep Disorders

Certain sleep disorders increase the risk of grinding teeth. Sleep apnea, for example, causes interruptions in breathing during sleep, which can trigger grinding as a response.

• Obstructive sleep apnea

• Snoring

• Restless leg syndrome

Airway should be addressed at a very young age in order to get the best results. Our modern diets and sedentary lifestyles are contributing to smaller jaws and airways. A really great resource is the book Breathe by James Nestor. You can find this book in Reset Dental Studio's book collection. Orthodontics can be used to improve airway by expanding the palate in young patients. There is a limitation on palate growth in adult patients, however, teeth alignment can help with opening up the airway.

Abnormal Bite or Misaligned Teeth

When teeth do not fit together properly, the jaw muscles may work harder to bring the teeth into alignment. This theory explains why young children tend to grind their teeth (sometimes very loudly!) when sleeping at night. Subconsciously, bruxors may be trying to align their bite so the teeth fit together comfortably. This can cause grinding as the muscles try to correct the bite.

• Overbite or underbite

• Crooked teeth

• Missing teeth

  
  

Medications and Substances

Some medications and substances can cause or worsen teeth grinding. These include:

• Antidepressants, especially selective serotonin reuptake inhibitors (SSRIs)

• Recreational drugs like cocaine or methamphetamine

• Excessive caffeine or alcohol intake

  
  

Lifestyle Factors

Certain habits and lifestyle choices can contribute to grinding:

• Smoking

• High caffeine consumption

• Alcohol use before bedtime

• Chronic Stress

• Busy schedules

• Screentime late at night

• Poor posture

  
  

Neurological Conditions

In rare cases, neurological disorders can cause bruxism. These include:

• Parkinson’s disease

• Huntington’s disease

• Other movement disorders

  
  

How to Identify Teeth Grinding

Recognizing teeth grinding early can prevent damage and discomfort. Common signs include:

• Worn or flattened teeth

• Jaw soreness or stiffness

• Headaches, especially in the temples

• Ear pain without infection

• Disrupted sleep or fatigue

• Linea alba in the cheeks which presents as a white line where the upper and lower teeth meet

• Tori which indicates your body is laying down more bone around high impact areas

• Recent chipping, fracture or failure of restorations

• Neck and upper shoulder tension

  
  

If you suspect you grind your teeth, a dental checkup can confirm the diagnosis.

Practical Ways to Address Teeth Grinding

Manage Stress

Since stress is a major cause, reducing it can help control grinding.

• Remove the chronic stressors. This will have the biggest impact! Change your work, home or financial situation. Make sure your environments are aligned with your values

• Remove toxins from the diet, and toxic relationships from your life

• Practice relaxation techniques like deep breathing or meditation

• Exercise regularly to relieve tension but avoid high intensity exercises right before bed. Aim for high intensity workouts in the mornings or afternoons, and yoga in the evenings.

• Engage healthy relationships and in social connections or activities that bring joy and reduce stress

• Seek counseling or therapy if anxiety is severe

Address Posture Issues

Recent theories suggest poor posture, upper back and neck muscle tension and chronic back pain can contribute to bruxism. There are many products that can help. Forme sells wearable clothing that promote good posture. And there are massagers such as Hizoo that claim to help with TMD. More importantly, exercises that promote core strength and massage therapy for recovery will do wonders.

Use a Mouthguard

A custom-fitted mouthguard protects teeth from grinding damage during sleep. Dentists can provide these devices, which act as a cushion between upper and lower teeth. If you want to test if you can sleep with a mouthguard, Dentek's Professional Fit mouthguard is a good temporary solution.

The pro with a custom-fitted mouthguard is that it acts as a retainer and ensures proper positioning.

Correct Bite Issues

If misaligned teeth cause grinding, orthodontic treatment may help. Braces or Invisalign can improve bite alignment and reduce muscle strain. Orthodontics can also open the airway which is a much more important issue to address. We recommend everyone get evaluated for the need for ortho. Bruxism isn't the worse thing about small airways. Sleep apnea has been shown to reduce a lifespan by 5-10 years!

Adjust Medications

If medications contribute to grinding, talk to your doctor about alternatives or dosage changes. Never stop or change medication without professional advice.

Improve Sleep Hygiene

Good sleep habits can reduce grinding linked to sleep disorders.

• Maintain a regular sleep schedule

• Avoid caffeine and alcohol before bed

• Create a calm, dark, and quiet sleeping environment

  
  

Avoid Harmful Substances

Cutting back on smoking, caffeine, and alcohol can lower the risk of grinding.

When to See a Professional

If teeth grinding causes pain, tooth damage, or sleep disruption, consult a dentist or doctor. They can diagnose underlying causes and recommend treatments such as:

• Physical therapy for jaw muscles

• Stress management programs

• Sleep studies for suspected sleep apnea

  
  

Summary

Teeth grinding results from a mix of factors including stress, sleep problems, bite issues, medications, and lifestyle habits. Identifying the cause helps guide effective treatment. Managing stress, using mouthguards, correcting bite problems, and improving sleep can all reduce grinding and protect your teeth. If symptoms persist, professional care is essential to prevent long-term damage.