Involuntary jaw-clenching at night, and sometimes during the day, is known as bruxism. While at first glance it may seem inconsequential, in reality it's nothing of the sort. It can lead to facial pain, dental trauma, headaches and even the onset of tinnitus!
Jaws: honey, it's grinding!
A distinction is made between static bruxism, characterized by continuous clenching of the jaws (usually during the day), and dynamic bruxism, characterized by jaw movements that cause teeth to rub together and make a loud noise (grinding). It's usually the spouse who notices, when he or she is awakened at night by this unpleasant noise. The person suffering from bruxism is usually unaware of it.
Personally, I had to suffer from tinnitus to realize that I was constantly clenching my jaw during the day. It was only when I was desperately searching for the causes of this tinnitus that I became aware of this bad habit. It probably wasn't the only cause of my problems, but I sincerely believe it contributed to them.
Since then, I've made a point of releasing my jaws several times a day. If you don't have a partner to alert you (or if he or she is a heavy sleeper), there are certain signs that should warn you, as they may be the result of nocturnal bruxism.
These signs are :
- Tooth or jaw pain, especially on waking.
- Pain radiating to the face or temples, especially on waking.
- Unexplained neck or back pain.
- Headaches.
- Earaches.
- Sensitive, fractured or loose teeth.
- Sensitivity to hot or cold foods and beverages.
Jaws: tackling the cause
Bruxism is mainly caused by stress. Getting back to a calm state is the priority you need to set yourself. If, like me, you clench your teeth during the day, try to become aware of it and correct it. As it's an involuntary habit, it may seem difficult at first.
If you can't control yourself, set yourself a ritual. For example, give yourself 5 minutes every hour to relax your jaws, shoulders and neck. Don't hesitate to massage your jaws and make movements to relax your neck and shoulders, while breathing deeply.
You can also apply heat to tense areas (a hot towel, for example). Another complementary method is to stick a "don't clench your teeth" label on your computer, to keep your goal in mind. It may take some time, but little by little you'll become more aware of when your jaws start to clench, and act accordingly. Whether you suffer from bruxism at night or during the day, you'll need to protect yourself from stress.
Jaws, enemy number 1: stress
If we eliminate the marginal causes of dental anomalies, neurological diseases and the use of products such as amphetamines or antidepressants, anxiety, stress and depression account for 90% of bruxism cases.
To return to a state of serenity, I suggest these solutions:
- Calming the mind by acting on the body
Bruxism often stems from repressed emotions that don't want to come out. The best way to release the pressure is to divert the mental energy that's clogging you up to the body. Exercise is the best way to do this (walking is enough for those who can't do more). Yoga and Qi Gong are good ways of both relaxing and engaging the body, but you can also go jogging or do any other physical activity that gets you going.
- Expressing discomfort
Clenching the jaws, grinding the teeth (which is very similar to rumination) is symbolically very strong:
Words just won't come out! Try to find a way to express what's on your mind or what's upsetting you. Whether with the help of a psychologist, by finding a confidant among your friends, or even by keeping a diary (for example, in the evening, to get rid of intrusive thoughts). I'd also recommend reading or re-reading this old letter on breathwork, a liberating technique that can prove useful.
Relaxation, especially before bedtime, is essential. Don't fall asleep with your worries on your mind, tense from head to toe! Cardiac coherence, mindfulness meditation, a warm bath, a good massage and a light meal will be your best allies. Avoid screens (mobile, TV, computer, games console, etc.), stimulants like coffee and alcohol, and physical activity. Instead, immerse yourself in a good book, draw or listen to soft music. If you really can't cope with stress on your own, try sophrology or hypnosis.
Jaws: relaxing plants to support you
Also known as Indian ginseng, this plant is an essential part of Ayurvedic medicine for regaining emotional balance. It's perfect for gently countering stress. You can take 100 milligrams of the root, in capsules, three times a day. You can also use it as an infusion (1 to 2 grams of ashwagandha powder per cup, not to exceed 2 cups per day). Ashwagandha should not be used by pregnant women, nursing mothers, children or people suffering from hyperthyroidism. People allergic to Solanaceae should also avoid using it.
This plant combats nervous and emotional stress. It improves mild to moderate depression, brings significant well-being and is very well tolerated. Its effects have been repeatedly confirmed by serious scientific studies. It is a tonic that should be taken in the morning or at midday to avoid disrupting sleep. The usual dosage varies between 100 and 300 mg per day.
It is advisable to divide this daily dose into two doses, and to follow the manufacturer's instructions. Rhodiola is contraindicated for pregnant or breast-feeding women, children, diabetics, people with liver disease and bipolar sufferers. These plants will act on your mind, but they will also relax your muscles.
Here are two of them, adapted to bruxism:
A powerful antispasmodic, chamomile acts as an antineuralgic and is recognized as a powerful neuromuscular relaxant. Take one to two cups of infusion in the evening.
This plant has analgesic properties and is frequently used to treat muscular pain, thanks to its relaxing and soothing action. Apply a small amount of gel to contracted parts of your body, concentrating on the neck and jaws. And don't forget magnesium, the ultimate muscle relaxant! You can take it orally, but I prefer to massage it into the skin.
To do this, buy magnesium oil (in organic stores). It's a magnesium chloride solution containing 12% pure magnesium. Magnesium oil can be applied directly to the skin, as a massage oil. Or you can pour it into your bath, like Epsom salts. Penetration through the skin ensures good distribution of magnesium throughout the body.
Massage your shoulders, trapezius, neck and jaws. You may feel a tingling sensation at first, which is perfectly normal and indicates a lack of magnesium. If it bothers you too much, you can dilute the oil with water, then gradually increase the dilution to achieve 100% pure use. This inconvenience will disappear after a few days.