Editor’s Note: This article was updated on September 6, 2025, to include the latest insights on TMJ pain, sleeping positions, and treatment options.
You wake up and your jaw feels stiff, sore, maybe even throbbing. Some mornings it’s a dull ache, other times it’s a sharp reminder that your nights aren’t as restful as they should be. If you live with TMJ disorder, you already know how disruptive it can be — pain when chewing, clicking or popping in the joint, even headaches that follow you through the day.
But here’s something many people don’t realize: the way you sleep can either ease or aggravate TMJ pain. Side sleeping is one of the most common positions, but is it helping you rest — or making your jaw pain worse?
In this guide, we’ll explore the relationship between sleep positions and TMJ health, explain why some positions put extra strain on the jaw joint, and share practical steps you can take tonight to wake up with less pain and more comfort.
This article is part of our Comprehensive Guide to Jaw Pain, where we break down the most common causes of jaw discomfort and proven strategies for relief.
What Is TMJ Disorder?
The temporomandibular joint (TMJ) is the hinge that connects your jawbone to your skull. It allows you to chew, yawn, and speak. When this joint becomes inflamed or misaligned, it’s referred to as TMJ disorder (TMD).
TMJ disorder can cause:
-
Jaw pain or tenderness
-
Clicking, popping, or grinding sounds in the joint
-
Headaches or earaches
-
Difficulty chewing or opening the mouth wide
These symptoms can range from mild discomfort to chronic, daily pain. Many people find it hard to know if what they’re experiencing is truly TMJ. 👉 To learn more, see our guide on What Does TMJ Pain Feel Like?
How Sleeping Position Affects TMJ
The way you sleep each night has a direct impact on the amount of pressure placed on your jaw joint. Here’s how the three main positions compare:
Side Sleeping and Jaw Pressure
Side sleeping is one of the most common sleep positions, but it can also put pressure on the jaw — especially if you sleep with your face pressed against the pillow. This pressure may worsen inflammation in the TMJ, increase jaw soreness, and even aggravate popping or clicking noises in the joint.
Back Sleeping: The Neutral Option
Sleeping on your back is often considered the most TMJ-friendly position. It allows your head, neck, and jaw to rest in proper alignment without direct pressure on the joint. According to the Cleveland Clinic, proper posture — both during the day and at night — is key to reducing TMJ-related strain.
Stomach Sleeping: The Worst for TMJ
Stomach sleeping forces your head to one side and can strain both the neck and jaw. This twisted position may increase muscle tension, jaw misalignment, and morning pain. For those with TMJ disorder, stomach sleeping is generally the most aggravating position.
Is Side Sleeping Always Bad for TMJ?
Not necessarily. While side sleeping can add pressure to the jaw, it also has potential benefits for airway alignment and reducing snoring. If side sleeping is the only way you feel comfortable, you don’t need to give it up completely.
The key is making small adjustments:
-
Use a pillow that properly supports your head and neck.
-
Try placing a soft cushion or rolled-up towel between your shoulder and cheek to reduce direct jaw pressure.
Remember: everyone’s body is different. If side sleeping is the position where you finally find rest, there are ways to make it work for your TMJ comfort.
Tips for TMJ-Friendly Sleep
If you want to improve your sleep and reduce jaw discomfort, here are some practical strategies:
-
Choose supportive pillows. A memory foam or contour pillow can keep your neck and jaw aligned.
-
Add side support. Place a cushion or rolled towel between your shoulder and cheek to relieve direct jaw pressure.
-
Avoid stomach sleeping. This position is the most likely to worsen TMJ pain and neck strain.
-
Be mindful of sensitivities. Some people notice their jaw pain worsens during colder months. Learn more in Why Does Jaw Pain Worsen in Cold Weather?.
Beyond Sleep Position — Other Ways to Relieve TMJ Pain
Your sleeping position is important, but it’s only one piece of the TMJ puzzle. Day-to-day habits can either calm your jaw or keep it locked in a painful cycle. Here are a few evidence-based ways to reduce TMJ discomfort:
-
Manage stress. Anxiety and tension often trigger clenching and grinding. Practices like yoga, meditation, journaling, or simple breathing exercises can help relax jaw muscles before bedtime.
-
Try gentle jaw stretches. According to the Mayo Clinic, simple exercises — like slowly opening and closing your mouth, or side-to-side jaw movements — can help improve mobility and reduce stiffness.
-
Avoid overworking your jaw. Limit chewing gum, crunchy snacks, or very chewy foods, as they can strain the temporomandibular joint.
These lifestyle changes won’t eliminate TMJ disorder on their own, but combined with better sleep posture they can make a powerful difference. For a complete breakdown of symptoms, causes, and treatment options, see our Comprehensive Guide to Jaw & Teeth Grinding Pain.
How Custom Mouth Guards Help TMJ Sufferers Sleep Better
You don’t have to choose between comfort and protection — a custom night guard works with your sleep style to take pressure off your jaw. These devices, also called occlusal splints, are designed to:
-
Relieve jaw pain. By creating a slim protective barrier, a guard prevents teeth from grinding together, reducing stress on the TMJ.
-
Protect your smile. Grinding can wear down enamel or even crack teeth. A custom guard absorbs those forces, shielding your teeth from long-term damage.
-
Improve sleep quality. Many TMJ sufferers wake frequently due to clenching pain. Wearing a properly fitted guard helps muscles relax, so you can stay asleep longer and wake up refreshed.
-
Fit your lifestyle. Unlike bulky boil-and-bite guards, a custom-made guard is designed from your exact dental impression, making it thin, comfortable, and easy to wear in any position — even on your side.
👉 Learn more about how custom protection works in our guide: Occlusal Guards and Splints | Your Ultimate Guide.
When to See a Doctor or Dentist
Lifestyle changes and custom guards can go a long way, but sometimes professional help is needed. If jaw pain is waking you up at night or preventing restful sleep, it’s time to get evaluated.
See a healthcare provider if you experience:
-
Persistent or worsening jaw pain that lasts more than a few weeks
-
Limited ability to open or close your mouth
-
Teeth that feel loose, or visible wear and cracking
-
Jaw locking, popping, or clicking that interferes with eating or speaking
-
Pain that radiates into your ear, temple, or neck
A dentist experienced in TMJ disorders can diagnose the root cause and recommend next steps, which may include physical therapy, prescription treatments, or a professionally made night guard. The National Institute of Dental and Craniofacial Research emphasizes that early care is key to preventing long-term complications.
Remember: you don’t have to live with chronic jaw pain. Relief starts with listening to your body and getting the right support.
Living with TMJ disorder can feel exhausting — especially when the pain follows you from day into night. But you don’t have to accept restless sleep and sore mornings as your “new normal.” Small adjustments, like choosing the right pillow, experimenting with your sleep position, or protecting your jaw with a custom night guard, can make a powerful difference.
Everyone’s TMJ journey is unique, but relief is possible. By listening to your body, supporting your jaw during sleep, and protecting your teeth from grinding or clenching, you can take back your nights — and your mornings.
💚 At Sentinel Mouthguards, we’ve helped thousands of people just like you reduce TMJ pain and finally get the rest they deserve. With the right support, you can wake up feeling refreshed, comfortable, and ready to face the day pain-free.
Side sleeping is just one piece of the puzzle when it comes to TMJ discomfort. For a complete overview of symptoms, causes, and treatment options, explore our Complete Guide to Jaw & Teeth Grinding Pain.