Tightly clenched jaw, tense muscles, sore face. Are you facing a difficult challenge now? Did something make you angry? Not at all. You just got out of bed and haven’t even had time to rouse yourself for good. So what’s going on? Is there anything to worry about? Or is it bruxism?
Keep reading to learn more about this condition. Learn about its most common causes and the consequences it brings to your health. Also find out how to treat bruxism and what exercises are worth doing to alleviate the unpleasant symptoms that go along with it.
What is bruxism?
What exactly is bruxism? The term itself refers to the Greek word brugmos, meaning “crushing of the teeth.” And that’s what bruxism is – clenching the jaw and rubbing the upper teeth against the lower teeth. Everything happens as a result of excessive work of the masseter muscles, responsible for proper jaw movements. When their activity becomes too much, there is grinding of teeth, tension of the whole face and associated pain.
The loads created during such clenching can be up to six times greater than those that occur when chewing food. This means putting in an enormous amount of effort – and this in turn explains the tense and strained facial muscles.
Symptoms of bruxism. Constant symptom – face in constant tension
You already know that bruxism hurts. But how? Most often you feel soreness in the temporomandibular joint area. In addition, when you try to open your mouth wide, you hear cracking and jumping of the jaw. Sometimes a wider opening of the jaw simply becomes impossible due to increasing discomfort.
During the day or at night? When do we have to deal with bruxism?
It used to be considered that the problem occurs only during sleep. Today we know that this is not true and we distinguish between daytime and nighttime bruxism. Recently, however, it has been suggested to move away from such terminology. Why?
Daytime bruxism refers to the clenching of teeth while awake (it is referred to as conscious). Nocturnal bruxism, on the other hand, is nothing more than the unconscious rubbing of teeth during sleep. However, the occurrence of a particular type of bruxism is not related to the time of day itself, but to one’s lifestyle. If someone works shifts and sleeps during the day or regularly takes a nap after lunch, after all, he or she is experiencing nocturnal bruxism, although nighttime is not. The most important thing, however, is not the nomenclature itself, but the realization that bruxism can occur throughout the day.
Who most often suffers from bruxism?
Bruxism is quite common. In ongoing studies, it has been noted that bruxism often affects women (especially after the age of thirty), single people and educated people. Some studies also point to the role of an anxious personality and an attitude of success.
Bruxism – what does it consist of? What is life like with bruxism?
You already know what bruxism is and how it manifests itself. But what does it look like in practice?
You wake up. You should be rested – but your face is not like that at all. You feel as if you have been talking intensely all night without a break. Your cheeks hurt. You’re tense, your temples are throbbing… You’ll feel better only after a few hours, when the pressure lets up a bit.
During the day you clench your jaw. Not only when something stresses you out. Not just when you’re doing an important task that requires focus. It happens naturally. It’s only in the evening when you turn on a guided relaxation recording and a pleasant voice from the tape instructs you: “Let go of all muscle tension. Take a long breath in and relax your jaw…” you realize how tight it is.
During the night your partner wakes you up. He says he heard loud gnashing of teeth. It’s not the first time, by the way – there were several times this month when this unpleasant sound kept him awake. If it weren’t for him, it wouldn’t even occur to you that something was going on.
Depending on what type and severity of bruxism you are dealing with, your complaints may vary. Even if they are not an affliction that turns daily functioning into a nightmare, it is not worth downplaying them.
Causes of bruxism
Doctors are still not sure what causes bruxism. However, it is possible to distinguish a number of factors that are linked to the development of bruxism.
Bruxism – causes:
- genetic predisposition,
- diseases of the respiratory system,
- presence of sleep disorders,
- having malocclusion,
- excessive sensitivity to stress,
- anxiety disorders,
- use of certain drugs and substances,
- allergies.
Is it possible to have an attack of bruxism?
The term “bruxism attack” is not a commonly used term in the context of bruxism. Bruxism is a condition in which a person uncontrollably clenches and gnashes his or her teeth, both during the day and at night. An attack, on the other hand, suggests a sudden and violent onset of symptoms.
Rather, bruxism is a chronic condition that can have periods of severity and weakness, but is rarely limited to a single “attack.” A person suffering from bruxism may experience increased teeth grinding and jaw clenching at various times, such as in response to stress, emotional tension or during sleep.
The consequence of bruxism and its many complications
At first, you may think bruxism is nothing serious – especially if you only get occasional jaw pain and don’t observe major changes. However, over time, so much pressure leads to a number of unpleasant consequences. Among them are:
– tinnitus, hearing disorders,
– snoring, nighttime awakenings, difficulty falling asleep, and insomnia,
– unstable, shallow sleep,
– migraines with photophobia,
– enamel cracking and tooth fractures,
– loosening of teeth,
– bleeding gums,
– dental pulp diseases,
– disorders of saliva production,
– hypersensitivity of teeth and gums,
– damage to prosthetic restorations,
– vision problems,
– balance disorders,
– headaches, back, shoulder and arm pain,
– biting of the inside of the cheeks and tongue,
– chronic pain and difficulty moving the jaw,
– degenerative changes in the temporomandibular joints.
Experiencing bruxism significantly affects your mood. After all, when you’re in pain, it’s harder to concentrate on tasks and perform daily duties effectively. In turn, reduced sleep quality and regular middle-of-the-night awakenings translate into lowered mood, general irritability and feeling lethargic throughout the day.
Bruxism and face shape
The consequences of untreated bruxism are also purely aesthetic. This is because excessive teeth clenching affects the shape of the face. The jaw begins to become more outlined and square. Such an effect does not appeal to most women – the face widens at the bottom, and delicate features turn into sharper, more masculine ones.
Bruxism – or what do teeth and psychology have in common?
Although physical ailments are generally not associated with psychology, there is usually some connection here. So what does psychology have in common with teeth grinding? It turns out that quite a lot. Because while there can be many causes of bruxism, some of the most common are psychological.
Why does stress cause teeth grinding?
Experiencing stressors of various kinds, we accumulate tension within ourselves. Anxiety, fear, anger, frustration build up. And all this leads to increased muscle activity and the development of a habit of clenching teeth. Thus, bruxism becomes an unconscious way to reduce the stress accumulated in the body.
Bruxism against a nervous background. An ailment of unknown etiology?
The hectic pace imposed by today’s world takes its toll on the human body, which is not well adapted to it. If you are overwhelmed by the number of responsibilities, stressful work, other people’s expectations and time pressure, everything is out of control.
It’s not at all that the ground must be burning under your feet. Maybe you are simply overwhelmed by the amount of stimuli and daily stress. Maybe it’s been a long time since you’ve been able to get quality rest. Maybe you expect too much from yourself and impose too intense a pace. Your body, it feels it. And it unwinds the way it can – by tightening its muscles.
Bruxism is often associated with stress, emotional tension and unhealthy coping mechanisms. Constant teeth grinding can exacerbate stress and lead to bigger health problems, such as depression and anxiety.
Bruxism – is it your way of dealing with tension?
Perhaps the questions in your mind have been: “How do I find out if I have bruxism?”, “Does bruxism affect me?”. Without a medical consultation, it is impossible to make a diagnosis. If you have any suspicions, consult a specialist.
It is not worth delaying – the sooner you take matters into your own hands and go to the doctor, the sooner the appropriate treatment will be implemented. Early response prevents many serious consequences, and most importantly allows you to relieve daily pain and muscle tension.
Treatment of bruxism
Until a dozen years ago, bruxism was rarely diagnosed right away. With unpleasant discomforts one went from one doctor to another, and each of them only spread his hands helplessly. It was only when pain, dizziness or stiff muscles were joined by grated teeth that a proper diagnosis was made.
Today, bruxism is diagnosed much more efficiently, and several specialists from different fields are involved in its treatment. These are most often:
– dentist,
– physiotherapist,
– psychologist.
The dentist makes sure that bruxism-induced cavities are healed. He inspects the oral cavity, and in addition may prepare a special relaxation splint.
The physiotherapist knows what to do to bring relief to tense muscles. He helps relax the face and recommends exercises that, when performed regularly, have measurable results.
A psychologist shows how to deal with stress and use relaxation techniques in moments of increased tension. In the case of using a psychotherapist, on the other hand, it is possible to go on a journey into oneself – to get at entrenched reactions, patterns, ingrained fears. And while this road is long and winding, getting on it is the first step toward getting to know oneself better and achieving lasting results. Working focused on the level of the psyche, rather than the body, allows us to uncover the beliefs and mechanisms behind excessive jaw clenching. It is therefore no less important than the actions of a dentist or physiotherapist.
Sometimes the participation of a psychiatrist also becomes necessary. Pharmacological treatment introduced by him reduces the level of anxiety experienced.
Botox and splint – the patient at the doctor, or common solutions in the fight against bruxism
When it comes to bruxism treatment, one often hears about injecting Botox into the masseter. Botulinum toxin weakens their action, and the muscles thus relaxed are no longer able to clench as tightly as before. The effect lasts for up to six months, after which time the treatment can be repeated. For some patients, this solution is satisfactory, while others do not consider it a mere cover-up for the problem.
Bite splints are also commonly used to protect the tissues of the teeth from excessive abrasion. By wearing them while sleeping, the problem of grinding is eliminated and further abrasion of the teeth is inhibited.
However, the trays themselves are not enough – because although they distance the upper teeth from the lower ones, they do not eliminate the clenching reflex. It is important, therefore, not to consider splints as the only way to combat bruxism and to implement comprehensive treatment.
Best practices for bruxism
- Observe proper sleep hygiene
- Set a consistent sleep framework and try to follow it. Going to bed and getting up at the same time will help you rest better.
- Fall asleep in an airy room that is quiet, and avoid consuming caffeine-rich foods a few hours before going to bed.
- Give up certain foods.
- Avoid very hard foods that you may find problematic to chew. This includes nuts, grains and some raw fruits and vegetables.
- And don’t reach for chewing gum after you’ve finished a meal – it’s extra muscle stimulation.
Bruxism – exercises
Seeing a doctor is a must. However, there are simple exercises that help relax the facial muscles. You can perform them every day to feel relief and improve your mood.
- Alternate forward and retract your jaw. This is a good way to start relaxing, as is gently pinching your cheeks.
- Open wide and then slowly close your mouth. Repeat this exercise several times. Remember not to rush.
- Move on to massaging the masseter muscles. These start about halfway up the jaw and go up to the temporal bone. Massage them in circular motions, gently pressing your palms together.
- Finally, massage the temporal muscles. Rub them, however, do not do it too hard. When the muscles are very tight, you may feel some discomfort – but when pain appears, stop the exercise or reduce the pressure.
Remember, regularity is what counts. Perform the exercises every day. While visiting specialists and getting their help is essential, daily habits complement it. Doing exercises regularly on your own is the key to success and better muscle condition.
What else is worth doing?
Breathe deeply
Incorporate relaxation techniques into your daily routine. Try to find at least a few minutes for deep breathing, yoga or meditation. Show yourself that you deserve a moment of respite and total relaxation.
Don’t part your lips
Try not to sit with your mouth open – your lips should be in contact with each other. When they are parted, the jaw muscles receive a signal to work, and this leads to their tension.
Pay attention to your tongue
For the mandible to be in the right position, the tongue should touch the palate. So try to check from time to time where it is and correct its positioning if necessary.
Check your jaw
Although it will be very difficult at first, regularly think about whether you are clenching your jaw. If you notice that your face has become tense again, try to relax and loosen it up a bit. Don’t forget that bruxism is not just grinding your teeth
The most important thing to realize is that bruxism is NOT ONLY grinding your teeth. It’s a whole range of symptoms that lead to impaired daily functioning. Bruxism can mask other mental difficulties e.g. masked depression, obsessive-compulsive disorder, generalized anxiety syndrome. And although on the surface it appears to be a trivial ailment, bruxism is very serious in its consequences. Don’t ignore it and start taking action! The sooner you do, the sooner you will see improvement.
If you notice symptoms of bruxism in yourself make an appointment – online psychotherapy.
Bibliography
Borkowska, A., Dróżdż, W., Pracka, D., Kochan, J., Ziółkowska-Kochan, M. (2007). Bruxism – an interdisciplinary problem, Czas. Stomatol., LX, 6, pp. 391 – 397.
Saczuk, K., Wilmont, P., Pawlak, Ł., Łukomska-Szymańska, M. (2018). Bruxism – etiology and diagnosis – review of the literature, Prosthodontics Dentistry 68(4), pp. 456 – 463.