Night Guard Alternatives
20th Oct 2024
Teeth grinding, also called bruxism, can cause a range of symptoms, from tooth damage to headaches and jaw pain, and even TMJ discomfort and disorders. Night guards are commonly recommended by dentists to prevent damage caused by teeth grinding. However, wearing a mouth guard isn't always an option for everyone, and some people prefer night guard alternatives due to discomfort or financial concerns.
5 Night Guard Alternatives to Help Manage Teeth Grinding
If you’ve been told by your dentist that you are grinding your teeth, but using a traditional dentist-prescribed night guard isn’t an option for you due to discomfort, cost, or other reasons, there are several effective night guard alternatives for managing the condition.
1. Behavioral and Lifestyle Changes
Teeth grinding is often triggered by stress or jaw tension. Making a few lifestyle adjustments can help reduce grinding.
- Stress Management: Techniques like meditation for bruxism, deep breathing, and yoga can significantly reduce stress, one of the main causes of bruxism.
- Effectiveness: Helpful for stress-induced grinding but may not fully stop all grinding.
- Jaw Exercises: Simple exercises that stretch and relax the jaw muscles before bed can help prevent clenching during sleep.
- Effectiveness: Good for mild to moderate grinding caused by jaw tension.
- Sleep Hygiene: Sticking to a consistent sleep schedule and avoiding caffeine or alcohol before bed can help reduce nighttime grinding and sleep bruxism.
- Effectiveness: Effective for those whose bruxism is linked to poor sleep habits.
2. Medical Treatments
If you're seeking more advanced solutions, there are medical treatments available that can help reduce issues or even stop cases of teeth grinding.
- Botox Injections: Botox for bruxism can be injected into the jaw muscles to temporarily relax them, helping to reduce the intensity of teeth grinding.
- Effectiveness: It's an effective option for reducing severe teeth grinding and jaw clenching.
- Cost: $300 to $700 per session, and results typically last 3 to 6 months.
- Acupuncture: Acupuncture is an age-old therapy that can help ease jaw muscle tension and encourage relaxation.
- Effectiveness: Acupuncture for bruxism is effective for stress-related bruxism, though it may take multiple sessions to see results.
- Cost: $75 to $150 per session.
- Biofeedback Therapy: This therapy helps you notice habits like jaw clenching by using sensory feedback. Over time, you’ll learn how to control and reduce these behaviors.
- Effectiveness: Biofeedback for bruxism is effective for people whose grinding is tied to stress or habit.
- Cost: Varies by provider, but sessions often range from $100 to $200.
3. Jaw Relaxation Techniques
Since bruxism often stems from jaw tension, using relaxation techniques before bed can reduce grinding. Here are some examples:
- Jaw Stretches
- Try opening your mouth as wide as possible (without causing pain) and then slowly closing it while keeping your jaw relaxed. Repeat this exercise 5 to 10 times before bed to loosen the muscles.
- Effectiveness: Regular stretching exercises can help reduce tension and make it easier for the jaw to remain relaxed during sleep.
- Massaging the Jaw
- Using your fingers, gently massage the muscles along your jawline, starting at the temples and moving down towards the jaw. Apply light pressure in circular motions to relax the muscles.
- Effectiveness: Massaging the jaw can relieve tension and increase blood flow, which may help reduce teeth grinding.
- Tongue Exercises
- Positioning your tongue at the roof of your mouth can help relax the jaw muscles and prevent clenching. This simple exercise involves pressing the tongue against the top of your mouth and holding it there for a few seconds before releasing.
- Effectiveness: This technique can help train your jaw to stay in a relaxed position, reducing the likelihood of nighttime grinding.
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4. Heat and Cold Therapy
Applying heat or cold therapy to your jaw before bed can relieve tension and ease pain caused by grinding.
- Heat Therapy: Use a warm compress on your jaw to relax muscles and reduce tension.
- Effectiveness: Works well for stress-related bruxism by soothing tight muscles.
- Cold Therapy: Use a cold compress or ice pack to reduce inflammation and numb pain from grinding.
- Effectiveness: Effective for reducing jaw soreness and swelling.
- Alternating Heat and Cold Therapy: Switching between warm and cold compresses can help manage both muscle tension and inflammation.
- Effectiveness: Provides relief from discomfort and grinding-related pain.
- Most Popular
- Hard Outside, Soft Inside
- 2MM Thick
- Moderate / Heavy
- Most Durable
- Hard Materials
- 1.5MM Thick
- Heavy / Severe
- For Day Time Use
- Thin, Barely Visible
- 1MM Thick
- Light / Moderate
- For Clenching
- Flexible & Soft
- 1.5MM Thick
- Light / Moderate
5. An Alternative Night Guard
Many people who cannot get used to wearing a night guard overnight find that their dental appliance is too bulky or causes them to gag; however, not all night guards are made equal. A night guard that’s custom-fitted or made from a thinner material may be a viable alternative if comfort is the issue.
- Custom-Fitted Night Guard: Most over-the-counter or-store-bought night guards tend to be bulkier and less comfortable than professionally made custom night guards that are shaped to fit your teeth. If you’re not able to sleep comfortably with an over-the-counter night guard, you may find a custom mouth guard provides the comfort you need.
- Different Materials: Custom night guards can be made with different materials, such as hard, dual-laminate, and soft materials. If you’ve tried a hard mouthpiece, but find it to be too stiff and bulky, a soft night guard may be more comfortable and allow you to sleep through the night.
- Affordability: The cost of a custom dental night guard from the dentist can be a barrier for many people. Oftentimes, the cost ranges from $400 to $800. However, it is possible to get a professional-quality custom night guard from an online provider that offers the same protection at a more affordable price, typically from $100 to $200.
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Frequently Asked Questions About Night Guard Alternatives
Why do some people struggle with sleeping while wearing a night guard?
Many people struggle to sleep with a night guard because it can feel bulky and uncomfortable in the mouth. Some may also deal with extra saliva or a sensitive gag reflex, which can disturb their sleep.
Is there a solution for people who have a strong gag reflex when wearing a night guard?
If you have a strong gag reflex, you might want to try thinner, more flexible night guards.
When having a custom night guard made, it’s also possible to alter it so that it doesn’t cover the 3rd molar. That way, the night guard doesn’t reach as far back into your mouth and is less likely to cause a gag reflex.
Are there natural ways to stop teeth grinding?
Yes! Stress management techniques such as meditation, yoga, and jaw relaxation exercises can help lessen teeth grinding, especially if it’s linked to stress. Additionally, improving sleep hygiene and cutting back on caffeine and alcohol can reduce the likelihood of grinding at night.
What is the most affordable night guard alternative to a dentist prescribed one?
Boil-and-bite night guards, priced between $15 and $50, are the most budget-friendly option. They let you mold the guard to your teeth at home. Online custom guards, costing between $100 and $200, provide a more personalized fit at a lower price than those fitted by a dentist.
Can over-the-counter night guards work as well as custom ones?
Over-the-counter night guards can give short-term relief for mild teeth grinding, but they don’t fit as well as custom-made guards. They tend to be bulkier and wear out faster. Custom guards, although more expensive, offer a better fit, more comfort, and last longer.
How can I manage grinding my teeth without using a night guard?
You can try jaw relaxation exercises and stress management techniques, along with lifestyle changes like skipping caffeine and alcohol before bed. Using heat therapy and giving your jaw a gentle massage before sleep can also help relax your muscles and reduce grinding. If grinding persists, you can also seek individualized care from your healthcare provider.
Conclusion
Choosing the right alternative to a night guard is important for effectively managing teeth grinding. Whether you're dealing with comfort, cost, or severity, there are many options to explore.
Keep in mind your personal preferences and any medical conditions, as these can influence your choice. With the right approach, you can protect your teeth and enjoy better sleep. Don't hesitate to try different methods until you find what works best for you—your comfort and oral health are what truly matter!
- Most Popular
- Hard Outside, Soft Inside
- 2MM Thick
- Moderate / Heavy
- Most Durable
- Hard Materials
- 1.5MM Thick
- Heavy / Severe
- For Day Time Use
- Thin, Barely Visible
- 1MM Thick
- Light / Moderate
- For Clenching
- Flexible & Soft
- 1.5MM Thick
- Light / Moderate
