Teeth Clenching & Grinding Explained - How to Get Help

If you clench your teeth, grind your jaw, or wake up feeling sore or tired, you might have a condition called bruxism. You’re not alone—many people live with bruxism, but they often don’t realize it. The symptoms can be confusing and hard to explain. One day it’s a headache. Another day it’s a sore tooth or a clicking jaw. And since the signs can come and go, it’s easy to think nothing serious is going on.

This guide is here to help. It breaks down the common symptoms of bruxism, shows you how to track what you’re feeling, and explains who you can talk to for help. You’ll also learn how to use simple tools like a pain journal or the ClenchAlert^® biofeedback device to take control of your symptoms and start feeling better.

How Bruxism Affects Your Teeth and Mouth

Bruxism puts a lot of pressure on your teeth. Over time, you might notice that your teeth feel worn down, flattened, or chipped. You could feel sudden sharp pain when eating something cold or sweet. Some people notice grooves near the gumline or loose dental work like a crown or filling that keeps falling out.

Even if you don’t see damage, your dentist might. They may spot early signs of wear and tear during a check-up. If you’re having pain or sensitivity, it’s important to tell your dentist, even if it doesn’t seem like a big deal. These signs might be early warnings of bruxism.

Custom mouth guards from your dentist can help protect your teeth, especially while you sleep. They don’t stop clenching, but they can help prevent damage. Keeping a journal of symptoms like tooth pain, when it happens, and what you were doing or feeling at the time can help connect your habits to your symptoms.

How Bruxism Affects Your Jaw and Face

Your jaw is made up of muscles and joints that move every time you chew, speak, or even swallow. If you clench those muscles too often, they get tired and sore—just like any other muscle. You might wake up with a tight or painful jaw or feel it during stressful moments at work or school. If you hear popping or clicking when you open or close your mouth, your jaw joints (called TMJs) might be under strain.

Sometimes, clenching makes it hard to open your mouth wide or chew certain foods. You might even feel pain near your ears. These are signs your jaw is working too hard.

The ClenchAlert^® biofeedback device can help with this. It fits like a soft mouth guard and gives a gentle vibration when you clench too hard. This signal helps you stop clenching before pain sets in. Using the device during the day can train your brain to keep your jaw relaxed. If you’re journaling, write down when your jaw feels tight, if the pain comes and goes, and whether anything made it better or worse.

How Bruxism Leads to Headaches, Earaches, and Neck Pain

Do you get headaches that feel like a band around your head? Or pain in your ears even when there’s no infection? These symptoms might come from your jaw. When you clench or grind, the muscles in your face, head, and neck all tense up. Over time, that tension can turn into pain—especially in the temples, forehead, or back of the neck.

You might also feel pressure or ringing in your ears. This happens because the TMJ sits close to the ear canal, and inflammation or tight muscles nearby can create the feeling of an earache.

Pain like this can be hard to trace, especially if you see one doctor for headaches and another for your jaw. That’s where a pain journal helps. You can write down where the pain is, what it feels like (dull, sharp, throbbing), how long it lasts, and if anything seems to trigger it (stress, chewing, waking up). This gives you a better picture—and helps doctors connect the dots.

How Bruxism Affects Your Sleep

Sleep is when your body should be resting. But if you grind your teeth or clench your jaw at night, your muscles are still working—even while you sleep. This can lead to a sore jaw, headaches, tooth pain, or feeling like you didn’t sleep well. You might wake up with dry mouth, or feel like your face is tired.

Sometimes, a partner will hear you grinding your teeth at night. But if you sleep alone, you might not know it’s happening. Instead, you’ll notice the after-effects: pain, tension, or fatigue during the day.

Wearing a night guard can help protect your teeth from the damage of grinding. It’s also a good idea to track your sleep in your journal. Write down how many hours you slept, if you woke up during the night, and how you felt in the morning. If you snore, wake up gasping, or feel exhausted all day, talk to your doctor about a possible sleep study. Sleep bruxism sometimes happens with other sleep problems, like sleep apnea.

How Daytime Clenching Is Related to Stress

Do you clench your jaw when you’re thinking hard or feeling stressed? You’re not alone. This type of daytime bruxism is common and often tied to your emotions, posture, and daily habits. You may not realize it’s happening until you feel pain—or until someone points it out.

Think about when you’re working at a computer, driving in traffic, or having a tough conversation. Do you notice your jaw is tight? Is your face sore by the end of the day? Do you bite your lip or chew your cheeks? These are all signs of awake bruxism.

The ClenchAlert^® biofeedback guard is great for this. You wear it during the day, and it gently vibrates when you clench. This helps you become aware of the habit so you can stop and relax your jaw. Pairing this with a journal helps you figure out what situations or feelings cause you to clench. Write down the time of day, what you were doing, what you were feeling, and where you noticed tension or pain. This helps you find patterns and start breaking the habit.

Who Can Help You—and What They Do

Bruxism affects more than just your teeth, so it’s important to know which healthcare professionals can help and what they offer:

• Dentist: Looks for signs of grinding, fits custom night guards, and checks your jaw joints.
• Primary Care Doctor: Helps rule out other causes of pain and refers you to specialists.
• Therapist or Counselor: Helps you manage stress, anxiety, or trauma that may be causing you to clench.
• Sleep Specialist: If you're tired all the time or grind your teeth at night, they may recommend a sleep study.
• Physical Therapist: Teaches you exercises and stretches to relax the jaw, neck, and shoulders.

Not sure where to start? Talk to your dentist or family doctor first. Bring your pain journal with you so you can clearly explain what’s been happening. The more details you can share, the easier it is to find the right treatment plan.

What a Pain Journal Looks Like (and Why It Helps)

A pain journal is a simple way to track your symptoms and triggers over time. You can use a notebook, calendar, or an app on your phone. The goal is to write down what you’re feeling, when it happens, and anything that might be connected.

Here’s what to include:

• Date and Time
• Type of Pain – Is it sharp, dull, throbbing, tight, or burning?
• Location – Jaw, temples, teeth, neck, ears, shoulders, etc.
• Duration – How long did it last?
• What You Were Doing – Working, driving, sleeping, eating, etc.
• Emotions or Stress Levels – Were you anxious, angry, overwhelmed?
• What Helped or Made It Worse – Heat, rest, posture, stretching, etc.

By writing things down daily or as they happen, you’ll start to see patterns. This makes it easier to explain your symptoms to doctors, dentists, or therapists. It also helps you stay in control of your care—because you’re tracking your progress and what works best for you.