Do I Grind My Teeth? How to Tell + Tips

Teeth grinding is one of those habits that can be surprisingly difficult to notice. Many people grind or clench their teeth while they are asleep, so they may only realise something is wrong when they start waking up with jaw pain, headaches or unusually sensitive teeth.

The condition is known as bruxism, and while it is often linked to stress or anxiety, there can be several possible causes.

What are the signs of teeth grinding?

One of the most common clues is waking up with an aching jaw.

You may also notice headaches, earache or tenderness around the face. Some people find their teeth become more sensitive, while others notice that fillings, crowns or even the teeth themselves seem to be wearing down or becoming damaged.

If you share a bed with somebody, they may hear grinding noises during the night before you notice any symptoms yourself. Teeth grinding can also happen during the day. You might catch yourself clenching your jaw while concentrating, working or dealing with a stressful situation.

Why do people grind their teeth?

Stress and anxiety are among the most common causes. Grinding can also be associated with sleep problems such as snoring or sleep apnoea, while smoking, alcohol, caffeine and some medicines may contribute in certain people.

The cause is not always obvious, though. That is why simply telling yourself to stop grinding is rarely enough, especially if it happens while you are asleep. In fact, the added pressure can even make things worse. 

What damage can grinding cause?

Occasional clenching may not create any major problems, but repeated grinding can place considerable pressure on the teeth and jaw. Over time, teeth can become worn, chipped or fractured. Existing fillings may also become damaged, and some people develop increased sensitivity because the protective outer surface of the tooth has been worn down.

In extreme cases, grinding can contribute to broken teeth and gum recession. The jaw muscles can become overworked too, which may contribute to ongoing discomfort or temporomandibular disorders.

Can a mouth guard help?

A dentist may recommend a custom mouth guard or splint if you grind your teeth at night. This does not necessarily stop the grinding itself, but it creates a physical barrier between the upper and lower teeth, helping protect them from further damage.

A professionally made guard is fitted specifically to your mouth, which can make it more comfortable and secure than a generic option. A good dental practice should be able to offer custom guards where appropriate for patients affected by bruxism.

Reduce stress and jaw tension

If stress appears to be contributing, improving relaxation and sleep habits may help.

• Breathing exercises, regular exercise and winding down properly before bed can all be useful.
• The NHS also recommends avoiding excessive caffeine and alcohol and improving sleep routines where possible.
• If your jaw already feels sore, avoiding chewing gum and very hard foods for a while can reduce additional strain.
• Gentle jaw exercises may also help ease tension, particularly if recommended by your dentist.

Speak to a dentist if you are unsure

Because bruxism often happens unconsciously, a dental examination can be one of the easiest ways to find out whether you are grinding your teeth. A dentist can look for wear, cracks, sensitivity and other signs that may not be obvious at home. Practices can assess the teeth and jaw, discuss possible causes and recommend suitable ways to protect the teeth if grinding is confirmed.

Teeth grinding is common, but it is worth taking seriously. Spotting it early can help protect your teeth, reduce discomfort and prevent a relatively small habit from turning into a much larger dental problem.