How to stop grinding your teeth in your sleep

Published November 2024 | 5 min read
Expert contributors Dr Andrew Gikas, board director, Australian Dental Association; Dr Damian Teo, director, Melbourne Dental Sleep Clinic
Words by Beth Wallace

Teeth grinding can be a major source of discomfort, potentially harming your wellbeing in the short and long term. Here’s how to prevent it.

Have you ever heard someone grinding their teeth? Often described as a popping or squeaking noise, at its most intense, it can sound like rocks scraping together and it can disturb the sleep of both the grinder and their partner. 

Teeth grinding, also known as bruxism, manifests in two ways. The first is a muscle movement disorder that occurs involuntarily during sleep, while the second is done semi-voluntarily when you’re awake.

In the latter case, you can learn to control your behaviour while you're awake, but when it comes to sleep bruxism, you need to dig a little deeper to prevent it, says Dr Andrew Gikas, a bruxism and sleep-disordered breathing expert, and has previously been a director at the Australian Dental Association. 
 
“We’re looking at bruxism now as a sign that something’s not right,” he explains. “It’s like when somebody's got a fever; it's not the fever that's the problem, but rather whatever’s causing it.” 

What causes teeth grinding?

Bruxism is a common condition, particularly among young people. Research suggests it affects 15 to 40% of children, compared with 8 to 10% of adults.  
 
In recent years, dentists have reported a rising number of bruxism cases, which Dr Gikas links to heightened levels of stress and anxiety – two suspected causes of the condition. 
 
“Dentists reported more bruxism and more signs of tooth damage and tooth wear over COVID because of the high stress levels that society was under at the time,” he says.  
 
Other possible triggers include abnormal tooth alignment; certain medications, including selective serotonin reuptake inhibitors (SSRIs) and antidepressants; and neurological conditions like Parkinson’s disease and Down syndrome.  
 
Teeth grinding could also be exacerbated by alcohol, caffeine, recreational drugs and/or smoking. 

Many factors can contribute to teeth grinding, says Dr Damian Teo, director of Melbourne Dental Sleep Clinic. 
 
“Everyone clenches or grinds their teeth in response to a stressor to the body,” he says. “It can be normal life stress, such as work, family, anxiety, depression, or even other stressors such as being sick, injuries, hormone changes, reflux, snoring and even sleep apnoea.” 
 
Children usually grow out of bruxing as they get older, however this is not often the case with adults. However, it only tends to come in waves, which gives those who do continue to experience it a bit of reprieve.  
 
“People have a period where they might be bruxing,” Dr Gikas says. “While they're really stressed, for example, but hopefully it decreases as time goes by and things settle down.” 

Signs and symptoms of teeth grinding

Other than a friend or partner pointing out that you’re grinding your teeth while you sleep, there are several signs to watch for, which apply to both adults and children. These include:

• pain and tenderness in your teeth, jaw joints or facial and neck muscles  
• headaches 
• tooth sensitivity 
• discomfort when chewing or opening your mouth 
• worn down, shorter teeth  
• chipped and cracked teeth, fillings or crowns 
• bite marks/indentations on your tongue or cheeks  
• poor sleep quality or feeling tired when you wake up. 

If you’re experiencing any of these symptoms, Dr Gikas recommends booking an appointment with your dentist. When bruxism is left unchecked, the pain and headaches it causes can be debilitating, plus it can damage teeth to the point that extensive dental intervention is required.

“I see patients who have worn down their teeth considerably and then require major reconstructive work,” says Dr Gikas. “But if their condition had been picked up earlier, they’d have avoided that situation.”  

How to stop grinding teeth

With teeth grinding, prevention is better than a cure, so it’s important to eliminate as many bruxism risk factors as possible.  
 
The Australian Dental Association suggests, as a first step, taking steps to remove the cause of bruxism. This could include:

• Stop smoking and drinking coffee or alcohol at night. 
• Limit physical or mental activity before going to bed, and make sure you have a relaxing sleep environment. 
• Try relaxation techniques like deep breathing, meditation or yoga. 
• Seek mental health support for excessive psychological stress, anxiety or depression. 

With consistent poor sleep contributing not only to bruxism but also negatively impacting mood and concentration – not to mention putting you at risk of developing conditions like depression, obesity, heart disease and diabetes – it’s important to build healthy sleep habits.  
 
Eligible HCF members with hospital or extras cover* can get free access to a 12-month Sleepfit subscription, which includes access to an app that helps you identify sleep issues and recommends improvements. 
 
Another common way to prevent teeth grinding is by sleeping with a mouthguard. Also known as a splint, this device is custom-made to fit over your teeth and protect them from the effects of grinding and clenching.  
 
The type of splint your dentist prescribes will vary depending on your needs. For example, Dr Teo explains that bruxism often co-occurs with obstructive sleep apnoea (OSA), and people with this condition require a special type of mouthguard. 
 
“Dental splints can worsen snoring, OSA and bruxism, because the splint can block the airway and cause more choking,” he says. “As a result, the body will panic and start bruxing even more.” 
 
Likewise, bruxism mouthguards aren’t generally suitable for children whose mouths are still growing and developing, says Dr Gikas. He explains that dentists tend to “wait and see” before treating bruxism in young patients, especially if they still have baby teeth. 
 
“But if they get to the age where their adult teeth are starting to get damaged, that's when we start thinking about putting a night guard in,” he says. 

A team approach to treatment

Early intervention is the key to managing bruxism at any age, with Dr Gikas advocating for six-monthly check-ups with your dentist. 
 
HCF members who visit an HCF Dental Centre or More for Teeth provider may be able to get 100% back^{^} on a range of services, like one or two check-ups, scale and cleans and a fluoride treatment depending on their level of cover and annual limits. 
 
While a dentist will be able to diagnose bruxism, they may recommend a multidisciplinary team approach to managing the condition.
 
“Dentistry and healthcare more broadly are moving towards patient-centred care and working within teams,” says Dr Gikas. 
 
“It works really well when we get physios, sleep physicians, psychologists and other health professionals involved, to think about the underlying issues and try to fix what’s going on behind the scenes,” he says.

Looking out for your teeth

We understand many members avoid the dentist because they’re worried about out-of-pocket costs. Through our No-Gap dental program, eligible members who go to an HCF Dental Centre or More for Teeth provider can get 100% back^{^} on a range of common diagnostic and preventive services, depending on their level of cover and annual limits.