Bruxism Explained

Understanding Why Your Head, Jaw and Teeth Hurt and What You Can Do About It

If you’ve been dealing with frequent headaches, facial tension, or unexplained teeth pain, you might be unknowingly grinding your teeth. Teeth grinding—also known as bruxism—is a repetitive jaw muscle activity that can lead to serious dental damage, jaw discomfort, and even tension headaches. Many people don’t realize they’re doing it until symptoms begin to affect their quality of life.

Bruxism affects people of all ages, but it is especially common among adults between the ages of 25 and 55—often during the busiest and most demanding phases of life. It can also appear in teenagers under academic or social stress, and in older adults, particularly those managing chronic health conditions or taking certain medications. Women and men are both affected, though studies suggest that women may be more likely to report symptoms such as jaw pain, tension headaches, or teeth sensitivity.

Common contributing factors include high stress levels, disrupted sleep, long hours at a desk, and poor posture—all of which are frequent in working professionals, caregivers, and students alike. Whether you’re clenching your jaw during a tense work meeting or grinding your teeth during sleep without realizing it, identifying the patterns and root causes behind your symptoms is the first step toward building a personalized and effective bruxism management plan.

What is Bruxism?

Bruxism is the medical term for involuntary clenching, grinding, or jaw thrusting. These actions put stress on your jaw joints, facial muscles, and teeth. While some people clench during the day, others grind their teeth at night without realizing it. Teeth grinding is one of the most common signs of bruxism, and it can wear down your enamel, loosen fillings, and lead to long-term damage if untreated.

Teeth grinding is not always noisy, especially if it involves clenching or jaw pressure rather than side-to-side movement. Even without sound, this force can create chronic discomfort in the form of headaches, teeth pain, and facial fatigue.

Recognizing bruxism early—especially through symptoms like teeth grinding and jaw discomfort—can help prevent permanent dental and muscular issues.

Awake vs. Sleep Bruxism

Bruxism is classified into two main types: awake bruxism and sleep bruxism. Both involve jaw muscle overactivity, but the timing and triggers differ.

Awake bruxism typically occurs when you're concentrating, anxious, or under stress. Clenching your teeth while working, driving, or dealing with tension is common. Since you're conscious, you may be able to catch the behavior if you train yourself to notice it.

Sleep bruxism, in contrast, happens during unconscious states. It’s a sleep-related movement disorder and may occur in cycles. Teeth grinding at night can go unnoticed until a dentist observes wear or a partner hears the sound. This form is often linked to arousals during sleep and conditions like obstructive sleep apnea.

Understanding your pattern—daytime clenching or nighttime grinding—helps you and your provider choose the right mix of therapies, which may include relaxation techniques, a bruxism mouthguard, or behavior training.

Signs and Symptoms to Watch For

If you're wondering whether you're grinding or clenching your teeth, watch for these signs.

• Teeth grinding, especially during sleep or periods of intense focus
• Jaw soreness or facial muscle tightness, particularly in the morning
• Tension headaches, often described as a dull pressure around the temples or back of the head
• Clicking or popping in the jaw, which could indicate temporomandibular joint (TMJ) strain
• Tooth pain or sensitivity, which may occur when eating, brushing, or even breathing in cold air
• Teeth pain, especially under pressure when chewing or clenching, may be a sign of worn enamel or exposed dentin

Tooth sensitivity is one of the clearest indicators of bruxism. If you experience sharp or lingering pain when drinking hot or cold beverages, or when biting down, it could be due to grinding. These symptoms shouldn’t be ignored—over time, untreated bruxism can lead to damaged fillings, worn-down enamel, and inflamed nerves inside the tooth.

By tracking your symptoms—when they appear, what triggers them—you can get a clearer picture of how bruxism is affecting your life.

Understanding Tension-Type Headaches

Tension-type headaches are one of the most common forms of headache and are often experienced as a dull, aching pain around the forehead, temples, or back of the neck. These headaches typically cause a sensation of tightness or pressure, rather than the pulsing or throbbing associated with migraines.

If you experience tension headaches frequently, especially in the morning or after a long day of concentration, bruxism may be a contributing factor. Teeth grinding and clenching place strain on the muscles of the head, neck, and jaw. Over time, this tension can radiate upward, triggering pressure-type headaches that can be persistent and fatiguing.

Tension headaches associated with bruxism are often the result of overactive temporalis and masseter muscles, which are responsible for chewing. Constant engagement of these muscles—even without chewing—can lead to fatigue and inflammation, contributing to chronic head pain.

Both singular and repeated episodes of tension-type headaches can affect your ability to focus, sleep, and maintain productivity. If you find yourself reaching for pain relief medications regularly, it's worth investigating whether your jaw is part of the problem.

By managing bruxism through a combination of relaxation techniques, bruxism mouthguards, and tools like ClenchAlert, you may reduce the frequency and severity of tension headaches and improve your overall well-being.

What Causes It?

Bruxism doesn’t have a single cause. It’s usually the result of a combination of physical, emotional, and behavioral triggers. Understanding what contributes to your teeth grinding or clenching helps you build a personalized treatment approach.

Common contributors include:

• Stress and anxiety are among the most common contributors to bruxism. Emotional tension can build up in the body and often manifests as jaw clenching or teeth grinding, especially during high-pressure moments or while trying to concentrate. 
• Sleep disorders, particularly obstructive sleep apnea, are frequently associated with nighttime bruxism. When breathing is disrupted during sleep, the body may respond with muscle activity, including grinding of the teeth.
• Medical conditions - For example, people with GERD may clench due to discomfort, while neurological conditions like ADHD and Parkinson’s disease can affect muscle control and contribute to unwelcome jaw activity.
• Medications - especially selective serotonin reuptake inhibitors (SSRIs) and stimulants, can increase muscle tension and raise the risk of teeth grinding, particularly in those who are already prone to bruxism.
• Lifestyle factors - High intake of caffeine, tobacco use, and alcohol consumption have all been shown to exacerbate bruxism symptoms, particularly when used late in the day.
• Posture -  Long hours working at a computer or using a mobile device—can cause misalignment and strain in the jaw and neck muscles, increasing the likelihood of clenching during both waking and sleeping hours.

By identifying what’s behind your bruxism—whether it’s emotional, neurological, or behavioral—you can better target your management strategies and reduce both teeth pain and headaches.

Getting a Diagnosis

If you suspect bruxism, your dentist is often the first step in getting a diagnosis. They may notice signs like flattened teeth, chipped enamel, or jaw muscle enlargement. You might also describe symptoms like teeth grinding, teeth pain, or daily headaches.

Dentists typically evaluate tooth wear, check for tenderness in your jaw, and look for damage to dental work. If sleep bruxism is suspected, you may be referred for a sleep study. In some cases, an EMG (electromyography) sensor or a wearable device can measure jaw muscle activity.

Providing a clear symptom history—when you grind or clench, what triggers it, and what symptoms follow—can help your provider recommend a fitting treatment plan. Diagnosing bruxism early allows you to protect your teeth and reduce complications like TMJ pain or tension headaches.

What Happens If You Don’t Treat It?

Teeth grinding can feel harmless at first, but left untreated, it can create serious dental and muscular complications. Over time, the pressure from clenching and grinding wears down your enamel, exposes the inner layers of your teeth, and causes persistent teeth pain and sensitivity.

TMJ dysfunction is another common outcome. The temporomandibular joints are responsible for jaw movement. When they’re under constant stress from grinding, they may become inflamed or misaligned, leading to pain, popping, and jaw stiffness.

Many people with bruxism also experience tension headaches, which can become chronic. The cumulative effects can impact sleep, focus, and overall quality of life.

Addressing bruxism early with tools like a custom bruxism mouthguard, posture adjustments, and jaw relaxation techniques can prevent costly dental repairs and reduce pain.

Treatment Options That Might Help

Managing bruxism involves more than just protecting your teeth—it requires a thoughtful approach that addresses both the symptoms and the root causes of teeth grinding and clenching. The right treatment plan will depend on your specific patterns, whether you grind during sleep, clench throughout the day, or experience a combination of both. Below are several treatment options that can help reduce discomfort, prevent long-term damage, and support long-term relief. Many people find that combining a few of these strategies—such as using a bruxism mouthguard at night along with daytime awareness tools and stress management—offers the best results.

Mouthguards and Splints

A bruxism mouthguard is a protective device worn over your teeth, typically while you sleep, to prevent damage from teeth grinding and clenching. These guards act as a cushion between your upper and lower teeth, absorbing the force generated by grinding and reducing stress on your teeth, jaw muscles, and temporomandibular joints (TMJ).

There are two main types of guards: over-the-counter options and custom-fitted mouthguards provided by your dentist. While store-bought guards are more affordable, they often lack the precise fit and durability needed for long-term use. Custom bruxism mouthguards are molded to your bite, making them more comfortable, less likely to shift during sleep, and more effective at minimizing tooth wear and reducing symptoms like teeth pain and jaw tension.

Wearing a bruxism mouthguard doesn’t stop the grinding itself, but it does protect against its harmful effects. For best results, it’s often combined with therapies that address the root cause, such as stress management or biofeedback.

Biofeedback with ClenchAlert^®

ClenchAlert is a biofeedback device that increases awareness of unconscious jaw activity. It includes a soft, intraoral sensor that sits in your cheek and fits between your teeth. When clenching or grinding occurs, it triggers a gentle vibration in the cheek-worn unit. This prompt reminds you relax your jaw and reduce tension before pain develops.

ClenchAlert can be used during high-concentration activities like working, studying, or driving. Over time, it helps train your brain to maintain a relaxed jaw posture and reduce jaw overuse. The kit includes a passive guard for protection and an active vibrating version for biofeedback training.

Behavioral Therapy

Behavioral therapy focuses on identifying and changing the underlying thoughts, habits, and emotional patterns that contribute to stress-related bruxism. Cognitive Behavioral Therapy (CBT), in particular, has been shown to help reduce the frequency and intensity of teeth grinding by addressing negative thought cycles, anxiety, and stress—common triggers for both awake and sleep bruxism.

CBT often involves techniques such as stress journaling, thought reframing, and behavior tracking. For bruxism, your therapist may help you recognize when clenching happens and teach coping strategies to interrupt the cycle. These can include guided relaxation, breathing exercises, progressive muscle relaxation, and mindfulness.

Behavioral therapy is especially useful if you notice teeth grinding during periods of emotional distress or when dealing with chronic tension. When combined with physical strategies—like using a bruxism mouthguard or biofeedback device—behavioral therapy can improve both awareness and control, making it an important part of a long-term management plan.

Botox Injections

Botox injections are sometimes used to treat moderate to severe cases of bruxism, particularly when other therapies haven’t provided enough relief. Botox (botulinum toxin) works by temporarily weakening the masseter and temporalis muscles—the primary muscles involved in jaw clenching and teeth grinding. By reducing the strength of these muscles, Botox can help decrease the frequency and intensity of grinding, leading to less teeth pain, jaw tension, and related headaches.

The procedure involves a few small injections into the jaw muscles and typically takes just a few minutes in a medical or dental setting. Effects usually begin within a few days and last for three to four months, after which follow-up treatments may be needed.

Botox does not stop the underlying cause of bruxism, so it's often combined with other approaches like behavioral therapy or a bruxism mouthguard. It's best suited for people with persistent symptoms or jaw muscle enlargement caused by chronic clenching.

Lifestyle Adjustments

Making small changes in your daily habits can have a noticeable impact on the severity and frequency of bruxism. For many people, lifestyle factors like caffeine intake, alcohol consumption, and smoking play a role in increasing jaw tension and teeth grinding—especially in the evening hours. Reducing or eliminating stimulants such as coffee, energy drinks, and soda can help your body and jaw muscles relax more easily, particularly before bedtime.

Ergonomics also matter. Poor posture while working—such as slouching at a desk or craning your neck toward a screen—can create muscle imbalances that lead to jaw clenching. Adjusting your workspace to support a neutral head and neck position can reduce strain throughout the day.

Other helpful adjustments include building a consistent sleep routine, managing daily stress with relaxation techniques, and staying hydrated. These habits, combined with tools like a bruxism mouthguard or biofeedback device, can create a more supportive environment for long-term symptom management.

Simple Strategies You Can Try Today

These daily habits can support your bruxism management plan:

• Jaw posture awareness: Lips together, teeth apart, tongue on the roof of your mouth. Say “with” to find the right tongue placement.
• Use reminders: Set hourly phone alarms or leave sticky notes to relax your jaw.
• Journal symptoms: Track your teeth pain, teeth grinding, and headaches to spot patterns.
• Stretch and massage: Gently massage your jaw and neck muscles at the start and end of your day.
• Adjust your workstation: Keep your screen at eye level, avoid slouching, and use ergonomic support.

Over time, these strategies can help reduce symptoms and support long-term relief when combined with a bruxism mouthguard or biofeedback tool.

When to Get Help

You should see a professional if:

• You grind your teeth at night or during focus
• You experience frequent teeth pain, especially while chewing or waking up
• You’ve developed tension headaches that don’t resolve with medication
• You hear popping in your jaw or have difficulty opening your mouth
• Your dentist notices excessive enamel wear

Getting help early can prevent long-term damage and improve your sleep and quality of life.

Living With Bruxism

Living with bruxism can be frustrating—especially when symptoms like teeth pain, jaw tightness, and tension headaches become a regular part of your day. The good news is that bruxism is manageable. By understanding what’s behind your clenching or grinding and taking a proactive approach, you can reduce discomfort, protect your teeth, and restore a sense of control over your health.

First, know that you're not alone. Millions of people grind or clench their teeth—often without knowing it—until the effects show up as worn enamel, sore facial muscles, or recurring headaches. For many, these symptoms gradually build over time, making them easy to dismiss at first. But once bruxism becomes part of your daily experience, it’s hard to ignore the impact it has on your quality of life, sleep, and emotional well-being.

The first step in managing bruxism is recognizing the signs. Teeth grinding—especially during sleep—is one of the most common but often unnoticed indicators. If you're waking up with jaw tension, noticing your teeth feel more sensitive, or experiencing regular tension headaches, these could be warning signs. Once you start paying attention to these patterns, you can take steps toward relief.

There is no single cure for bruxism, but there are effective ways to manage it. A custom bruxism mouthguard, worn at night, can protect your teeth from grinding and reduce strain on your jaw. For daytime clenching, biofeedback devices like ClenchAlert offer real-time feedback when pressure is detected, helping you build awareness and retrain your jaw to stay in a relaxed position. These tools can be game changers when paired with stress management, ergonomic improvements, and healthy sleep habits.

Addressing emotional triggers is just as important. Stress, anxiety, and mental fatigue often fuel bruxism, especially during high-pressure situations or prolonged periods of focus. Incorporating mindfulness, stretching, deep breathing, or even journaling into your daily routine can make a significant difference. For some, working with a therapist—especially one trained in Cognitive Behavioral Therapy (CBT)—can provide additional support in identifying and managing emotional stressors that contribute to grinding.

Lifestyle adjustments also play a major role in long-term success. Cutting back on caffeine and alcohol, improving your posture, and creating a relaxing bedtime routine can reduce the physical and emotional tension that leads to bruxism. Even small changes, like drinking more water or taking regular breaks from screen time, can help reduce strain on your jaw and neck.

Finally, make sure to maintain regular checkups with your dentist. Early signs of bruxism—such as tooth wear, small fractures, or gum recession—can be easy to miss without professional evaluation. Catching the condition early allows for less invasive and more affordable interventions.

Bruxism doesn’t have to control your life. With the right combination of tools, awareness, and support, you can reduce your symptoms and improve your day-to-day comfort. Taking action now means fewer complications later—and a healthier, more relaxed you in the long run.

Frequently Asked Questions (FAQ)

What is bruxism, and how do I know if I have it?

Bruxism is a condition where you grind, clench, or thrust your jaw—often unconsciously. It can happen while you're awake or asleep. Common signs of bruxism include jaw pain, tension headaches, worn or chipped teeth, and teeth pain or sensitivity. If you wake up with sore facial muscles or experience frequent tension-type headaches, you might be grinding your teeth at night.

What causes teeth grinding during sleep?

Sleep bruxism is often caused by a combination of stress, sleep disturbances, and jaw alignment issues. It is also linked to conditions like obstructive sleep apnea (OSA). Some people grind their teeth as a reaction to micro-arousals during disrupted sleep. If you suspect you’re grinding at night, ask your dentist or sleep specialist about an evaluation.

Can bruxism cause tension headaches?

Yes, bruxism is a well-known cause of tension-type headaches. Repeated clenching or grinding puts strain on the muscles in your jaw, face, neck, and temples, which can lead to dull, pressure-like pain. Tension headaches are especially common in people with undiagnosed sleep bruxism or those who clench their jaw during the day.

What is a bruxism mouthguard and how does it work?

A bruxism mouthguard is a dental appliance worn over the teeth, usually at night, to prevent damage from grinding and clenching. It helps cushion your bite, reduce teeth wear, and ease muscle tension. Custom bruxism mouthguards, made by a dentist, provide better comfort and protection than generic store-bought options.

Is tooth pain a symptom of bruxism?

Yes, both tooth pain and teeth sensitivity are common in people with bruxism. Grinding and clenching can wear down enamel, exposing dentin and causing sensitivity to hot, cold, or pressure. Persistent teeth pain when biting or brushing may be a sign of underlying bruxism.

Can posture really affect bruxism?

Absolutely. Poor posture, especially from long hours at a computer or phone, can cause tension in your neck and jaw muscles, increasing the likelihood of clenching. Improving ergonomics and maintaining a neutral head and neck position can help reduce strain and bruxism symptoms.

Are there any treatments for awake bruxism?

Yes, awake bruxism can often be managed with behavioral strategies, biofeedback tools like ClenchAlert, and stress-reduction techniques. These approaches help you become more aware of when you're clenching your jaw and train you to relax it throughout the day. A daytime bruxism mouthguard may also offer protection during high-risk situations.

Is Botox a good option for bruxism?

Botox injections can be effective for severe bruxism cases, especially when other treatments haven’t worked. Botox relaxes the overactive jaw muscles, reducing the force of teeth grinding. However, it’s not a cure and is often used in combination with a bruxism mouthguard or behavioral therapy for best results.