Tips for Preventing Teeth Grinding and TMJ Disorders in Calgary


Teeth grinding, medically known as bruxism, and temporomandibular joint (TMJ) disorders are common dental issues that affect millions of people worldwide, including those seeking dental care in Calgary. Teeth grinding can lead to enamel erosion, tooth sensitivity, and even dental fractures, while TMJ disorders can cause jaw pain, headaches, and difficulties in chewing and speaking. However, there are several effective strategies to prevent these problems, and orthodontic treatments can play a role in helping with teeth grinding and jaw clenching. In this article, we will explore some valuable tips for preventing teeth grinding and TMJ disorders, along with how orthodontic treatments can be beneficial.

1. Be Mindful of Stress Management

One of the leading causes of teeth grinding is stress and anxiety, which can be especially prevalent in urban centers like Calgary. Many individuals tend to clench their jaws and grind their teeth as a subconscious response to stressors. Therefore, implementing stress management techniques can significantly reduce bruxism and TMJ issues. Engaging in relaxation practices such as deep breathing exercises, meditation, yoga, or regular physical activity can help alleviate stress and decrease the likelihood of teeth grinding.

2. Wear a Mouthguard

If you find that you grind your teeth primarily at night while sleeping, wearing a mouthguard can be an effective solution, recommended by dental care professionals in Calgary. A mouthguard acts as a protective barrier between your upper and lower teeth, preventing them from grinding against each other during sleep. Custom-made mouthguards, obtained through your dentist or orthodontist, offer the best fit and comfort, but over-the-counter options can also provide some level of protection.

3. Avoid Chewing Non-Food Items

Chewing on non-food items like pen caps, pencils, or ice can contribute to teeth grinding habits. The repetitive motion of clenching and grinding on hard objects can strain the jaw muscles and lead to TMJ problems over time. To minimize the risk, be conscious of this habit and redirect your focus to healthier alternatives like sugarless gum or crunchy vegetables.

4. Limit Caffeine and Alcohol Consumption

Caffeine and alcohol intake can exacerbate teeth grinding tendencies, as observed by dental care experts in Calgary. Both substances can increase muscle tension, making it more likely for you to clench and grind your teeth. Reducing your consumption of coffee, tea, energy drinks, and alcoholic beverages, especially in the evening, can positively impact your sleep quality and reduce the chances of bruxism.

5. Maintain a Consistent Sleep Routine

Establishing a regular sleep schedule is essential for preventing teeth grinding at night. Fatigue and irregular sleep patterns can contribute to stress and trigger bruxism episodes. Aim to get seven to nine hours of quality sleep each night and practice good sleep hygiene by creating a relaxing bedtime routine.

6. Avoid Chewing Gum Excessively

Chewing gum excessively or with excessive force can strain your jaw muscles and contribute to TMJ disorders. While chewing gum in moderation can help stimulate saliva production and maintain oral health, avoid overdoing it, especially if you are prone to teeth grinding.

7. Perform Jaw Exercises

Strengthening and stretching the jaw muscles through specific exercises can help alleviate jaw pain and reduce the frequency of teeth grinding. Consult with your dentist, orthodontist, or a physical therapist in Calgary to learn proper jaw exercises tailored to your needs.

8. Be Mindful of Jaw Position

Be conscious of your jaw position during the day, especially if you have a habit of clenching your teeth when stressed or concentrating. Avoid holding your jaw in a tense position and try to keep your teeth slightly apart when your mouth is at rest.

Orthodontic Treatments Can Help with Teeth Grinding and Jaw Clenching

Orthodontic treatments, such as braces or aligners, can also contribute to preventing teeth grinding and alleviating TMJ disorders. By correcting misaligned teeth or malocclusion, orthodontic interventions can redistribute the forces exerted on the jaw, reducing the likelihood of bruxism. Orthodontists in Calgary can design personalized treatment plans to address specific dental issues, including teeth grinding and jaw clenching, providing long-term benefits for overall oral health.


Teeth grinding and TMJ disorders can be uncomfortable and detrimental to your oral health, but with the right preventive measures and orthodontic treatments available in Calgary, you can maintain a healthy smile. By implementing stress management techniques, using mouthguards, and being mindful of your habits, you can significantly reduce the likelihood of developing these issues. Additionally, consulting with dental care professionals and orthodontists can help identify specific concerns and tailor treatments to suit your needs. With proper care, awareness, and the support of dental professionals, you can preserve your beautiful smile and keep your jaw healthy for years to come.


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