Not only at night, many people also clench their teeth unconsciously while working, driving or worrying. This habit gradually causes jaw fatigue and worn teeth.
- Many people clench the jaw unconsciously during the day when concentrating or stressed.
- Signs include tired cheek muscles, sore temples, flattened teeth and tooth marks on the cheeks or tongue.
- The correct resting position is lips lightly together with the upper and lower teeth not touching.
- Jaw pain lasting days, difficulty opening or heavily worn teeth are reasons to see a dentist.
Some people do not grind their teeth in their sleep but clench their jaw all day without ever noticing: when looking at a screen, concentrating, driving or worrying. This habit causes many problems, yet the person who has it usually does not realise.
Signs to recognise
- At the end of the day the cheeks and temples feel tired, tight or sore.
- The chewing surfaces of the teeth look flattened, and may be sensitive.
- There are tooth marks on the cheeks or tongue.
- You sometimes hear clicking or feel pain on opening, see jaw pain and clicking when chewing or opening the mouth.
Why does stress make us clench?
When we are stressed or concentrating hard, the chewing muscles and shoulder muscles tense up without us noticing. Poor sitting posture, a head pushed forward, a lot of coffee and lack of sleep all make it worse.
How to remind yourself to relax the jaw
The correct resting position of the jaw is lips lightly together, upper and lower teeth not touching, with the tip of the tongue resting gently behind the upper front teeth. Teeth should touch only when chewing or speaking.
- Stick a note reading "teeth apart, jaw loose" on your screen or desk.
- Every time you notice, let the jaw drop loose and take a deep breath.
- Apply warmth and gently massage the cheeks and temples at the end of the day.
- Cut down on coffee, avoid constant chewing gum, and do not bite pens or fingernails.
- Sit upright with the screen at eye level and take a break every hour.
This habit differs from grinding teeth during sleep, but the two can occur together.
When should you see a dentist?
Have a check if jaw pain lasts for days, opening is difficult, teeth are sensitive or clearly worn. The dentist will examine the teeth and the jaw joint and advise what to do, which may include a night guard to protect the teeth. Nha Khoa Ky Hoa is at 266A - 268, 3 Thang 2 Street, Hoa Hung Ward, Ho Chi Minh City. You can walk in during opening hours, or call the hotline 028.3868.1097 to ask about quieter times first.
Frequently asked questions
How do I know if I clench my jaw during the day?
Check yourself a few times a day to see whether your upper and lower teeth are touching. Tired cheek and temple muscles at day's end and flattened teeth are signs.
Can a night guard help with daytime clenching?
A guard is normally worn during sleep. During the day, train yourself to keep the jaw relaxed, and the dentist will advise suitable measures after an examination.
Will the habit of clenching go away by itself?
It can improve when you learn to relax your jaw, reduce stress and sit properly. If jaw pain continues, have it examined.