My Support Forums - View Single Post

(JD) · Jun 18, 2011, 02:56 PM

Quote:

Originally Posted by PurpleFlyingMonkeys

Under high amounts of stress I tend to grind my teeth horribly at night. I get frequent headaches and my teeth hurt pretty bad. Tried braces, mouth guards, sleeping meds... Any ideas on maybe I'm thinking the key is relaxation before sleep... Any ideas on how to calm the nerves and mellow out relax before bed to stop it, or any ideas to stop it at all would be very helpful

thanks in advance!!!

If this has been a habit for years, then you may have done damage to the TMJs (jaw joints) and need surgery. If you haven't done that damage yet, you will, and do need to find a way to stop...so keep trying.

Regarding your bruxism: Don't eat tough foods, or foods that require a lot of chewing. Don't chew gum or similar snacks (taffy, caramel etc.) Don't lean on one hand when waiting or bored etc. Make sure your bed pillows support your head, and try to sleep on your back. Work at keeping your tongue at the top back of your mouth, for proper jaw placement and relaxation of the muscles. Use ice packs on the TMJs when you sense they are stressed.

Actually, your brace-work may have contributed to your grinding...if the dentist wasn't careful enough? Mouth guards need to be fitted just for you, not a melt and mold type.... the proper kind takes a tomo to measure just where your TMJs need to be (and where they aren't.)

Create a sleep routine. This includes things like shutting off the tv, radio, and computer maybe as much as an hour before you need to hit the bed.

Find relaxing, soothing music to listen to, if you must have something. Try reading a non-stimulating book or magazine. Many people take this time read their Bible and pray and meditate on God.

You might want to journal at this time, being careful not to dredge up too much angst when relating the events of the day. Making a list of things you need to accomplish the next day, or week, allows the brain to dispense with having to keep it in your forefront memories.

Try a hot bath or shower. For some that relaxes, for others it's stimulates...so see what helps you.

Usually a hot drink... even calming tea like camomile... can help.

There are nighttime herbs such as valerian, passion flower and skull cap. Most grocery store bottles have low doses though. I need more than the usual 60 mg capsule found in the local grocery store. Taking 400mg of valerian before bed is what I use. Talk to the expert at the health food store. A blend of the 3 is really good.

Use CD programs to play... I have a delta brain wave disk that takes me straight to delta ... if I keep my mind from wandering

Thought stopping while trying to fall asleep is good too. If you find your mind wandering through thoughts, stop them, and tell yourself that you are going to sleep now and can deal with "that" tomorrow.

Don't exercise before bed.
Don't drink alcohol excessively before bed.
Don't eat sugar foods before bed. (Or bananas or carrots

)

If you have a T, see if the T can give you positive suggestions to give yourself for bedtime. Self-hypnosis works well, as it's a mindset for restful sleep.

I'm sure you're working with your T about handling stress better too.

Gaining restorative sleep adds alot to your entire life...and I wish you much success.