Quick Answer
If you’re waking up with jaw soreness, headaches, or your partner hears grinding noises while you sleep, you might be experiencing night‐time teeth grinding (bruxism). The good news? A well-fitted night guard protects your enamel, guides your jaw into a better position, and significantly reduces damage. — Updated October 26, 2025
This article is part of our Complete Guide to Night Guards — a comprehensive resource designed to help you understand night guards, choose the right type, and care for your appliance for long–term results.
How to Know If You’re Grinding Your Teeth at Night
Night‐time teeth grinding—also known as bruxism—can sneak up on you. You might not even realize you’re doing it. But there are telltale signs:
Key Signs You Might Be Grinding
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Waking up with jaw pain or soreness, especially along the muscle in front of your ear or at the jaw hinge.
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Headaches, earaches, or facial pain upon waking, especially where the jaw muscle is active.
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Increased tooth sensitivity, especially to hot, cold, or sweet flavors—because enamel is being worn down.
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Visible tooth damage: flattened, chipped or worn surfaces on your teeth.
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Audible grinding sounds heard by your partner during your sleep.
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Biting your tongue or the inside of your cheek frequently – your body’s clue.
If you’re ticking many of these boxes, you should definitely reach out to a dentist and consider the role of a night guard in your routine.
What Causes Night‐Time Teeth Grinding?
Bruxism doesn’t just happen for no reason: there are several common triggers and underlying causes.
Primary Contributors
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Stress and anxiety: When you’re tense, your jaw and facial muscles hold that energy—and may express it via grinding.
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Dental alignment issues (malocclusion): Misaligned teeth or bite problems can force your jaw into awkward positions, triggering grinding.
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Sleep disorders (like Obstructive sleep apnea): Interrupted breathing or snoring can increase grinding as your body tries to compensate.
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Medications/substances: Some antidepressants, stimulants or lifestyle factors—like lots of caffeine or alcohol—raise your risk.
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Dental history or missing teeth: Prior dental work, missing teeth or abnormal chewing patterns can all contribute.
Self-Check: Can You Tell You’re Grinding with a Self-Exam?
Yes—but keep in mind this is only a screening step, not a diagnosis.
Try this simple check:
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Gently press the muscles in front of your ears and along the jawline (especially when you wake up) to check for tenderness.
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Look in a mirror at your teeth: are there flat spots, chips, cracks or uneven edges?
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Note how your teeth respond to hot/cold/sweet—any new sensitivity could be from grinding.
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Ask your partner if they’ve heard any grinding or clenching sounds while you sleep.
If you spot several of these signs, it’s time to consult a dental professional.
How Does a Dentist Diagnose Grinding?
When you see a dentist, here’s how they typically assess whether you’re grinding:
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They’ll visually examine your teeth for wear, cracks or changes in bite.
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Palpate the jaw muscles to check for tenderness, swelling, or tension.
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Review your dental history, ask about symptoms like morning pain, headaches, etc.
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Take X-rays if needed, to assess teeth, jawbone, and joint (TMJ) changes.
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Evaluate your bite alignment—how your upper and lower teeth meet.
From this they’ll advise whether bruxism is present and what severity it has.
Why Should You Care? What Happens If You Let Grinding Go Untreated
Ignoring it isn’t safe. Over time, untreated grinding can lead to:
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Significant enamel erosion → tooth sensitivity, fractures, even tooth loss.
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Jaw‐joint problems / TMJ disorders.
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Persistent jaw muscle soreness, headaches.
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Worsened sleep quality.
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Even hearing issues in extreme cases.
What You Can Do to Stop or Reduce Night Grinding
Here are actionable steps you can start today, and what to consider long‐term.
Immediate Actions
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Use warm, moist heat on jaw muscles before bed to relax them.
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Practice the “tongue between teeth” trick during the day when you feel yourself clenching—this trains the jaw to stay relaxed.
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Avoid excessive alcohol, caffeine, chewing on non-food items (pens, ice, etc.).
Long-Term / Professional Solutions
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Get fitted for a night guard: This is by far the most common dentist-recommended protection.
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Explore underlying causes like sleep apnea—fixing the root issue often reduces grinding.
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If misalignment is a culprit, talk to your dentist/orthodontist about corrective options.
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Incorporate stress management: meditation, yoga (which you already do!), good sleep hygiene.
Choosing a Night Guard: What to Know
Not all night guards are created equal. Here’s your quick primer:
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Custom-fit guards (like what you offer at Sentinel) are made from impressions of your teeth; the best comfort and protection.
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Over-the-counter (OTC) or boil-and-bite guards are cheaper, but fit and durability may suffer.
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Cost ranges: Custom guards through a dentist often run $350-$950; online direct labs ~$100-$220. OTC ~$15-$40.
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Priorities: fit, durability, comfort. If you’re still grinding while wearing a guard, you’re not failing—the guard is protecting, but you still need root-cause management.
FAQ Section
Q1: Can I still grind my teeth while wearing a night guard?
Yes. A night guard’s job is to protect your teeth, not to stop grinding itself. If you continue to grind, the guard absorbs the force and prevents damage.
Q2: How long will it take before I feel benefit from a night guard?
Many people notice less jaw soreness and fewer headaches within a week or two. However, eliminating grinding depends on addressing root causes like stress or sleep disorders.
Q3: Do children grind their teeth at night?
Yes—bruxism is not uncommon in children and infants. It often resolves on its own but if persistent, a dentist should evaluate.
Q4: Are there lifestyle changes that reduce grinding without a night guard?
Definitely. Reducing alcohol/caffeine, avoiding chewing non-food objects, relaxing jaw muscles before sleep, and managing stress can all help.
Q5: How often should I replace my night guard?
It depends on type and usage. A well-made custom guard typically lasts 2–5 years if well maintained; softer guards may wear out sooner. (Check with your dentist or manufacturer.)
Q6: Can misaligned teeth cause grinding?
Yes. Bite issues or missing teeth can force the jaw into compensated motions and provoke grinding. Fixing alignment can reduce the problem.
