Voted America's Best Pillow For Neck Pain •

Pain Relief or Your Money Back

Voted America's Best Pillow For Neck Pain

Pain Relief of Your Money Back

UK Store

How To Keep Jaw Relaxed At Night

Here’s how to get better sleep and the best sleeping positions for shoulder bursitis.

How To Sleep Comfortably With Shoulder Bursitis

Stress, poor posture, and teeth grinding (bruxism) are all common culprits behind painful jaw tension at night. This tension doesn’t just cause discomfort in the jaw itself; it can also interrupt your sleep, leaving you feeling fatigued and drained the next day. The good news is that with a few gentle stretches, thoughtful adjustments, and small lifestyle changes, you can ease jaw pain at night and drift off more comfortably.

Below, we’ll look at practical ways to sleep with a relaxed jaw, why tension often worsens at night, and habits to avoid if you want lasting relief.

Habits to Avoid if You Clench Your Jaw

If you find yourself clenching your jaw while you sleep, certain changes can help reduce strain and prevent the discomfort from becoming a nightly routine.

Sleeping on your stomach is one habit worth breaking. This position can place unnecessary pressure on your jaw, increasing the likelihood of clenching. It can also misalign your spine, which in turn worsens muscle tension and may even contribute to back pain.

A hard pillow can have a similar impact. Without adequate cushioning and proper head and neck alignment, your jaw is more likely to tighten while you sleep. Choosing a softer, supportive pillow, such as one made from memory foam, can help reduce this pressure.

Shop Now

What you consume before bed matters too. Caffeine and alcohol are both stimulants that increase muscle tension, including in the jaw. They also disrupt sleep, making you more likely to grind your teeth without realising it. Chewing gum late in the evening can have a similar effect.

By keeping the jaw muscles active, you risk overworking them just before you sleep. In fact, research has linked regular gum chewing to higher rates of TMJ-related jaw pain (Tabrizi et al., 2014).

Sugar before bed can also be a problem. Large amounts can cause spikes in blood sugar and disrupt your natural sleep cycle, making it harder for your body to fully relax.

One study found a clear link between higher sugar intake and reduced sleep quality (Alahmary et al., 2019). If you’re after an evening treat, try a small portion of tart cherries, which contain a natural dose of melatonin, the hormone that promotes sleep (McCulloch, 2018).

Creating the Right Conditions for a Relaxed Jaw

A comfortable night starts with good sleep hygiene. Going to bed and waking up at consistent times, keeping your bedroom quiet and cool, and avoiding screens in the hour before sleep all help your body prepare for rest.

Gentle jaw exercises before bed can make a difference too. Slowly stretching tight muscles can help them release, and a warm compress can further relax the area. Light self-massage or deep breathing exercises can also help quiet the mind and loosen the muscles.

The less stress your body carries into bed, the less likely it is to appear in your jaw.

Managing stress during the day is just as important. The British Heart Foundation (2024) lists frequent headaches, mood swings, unusual aches, and ongoing anxiety as common signs of stress.

Taking short breaks, practising mindfulness, and setting healthy boundaries can all help to keep stress levels in check, which can in turn reduce jaw tension.

Relieving Tense Jaw Pain

If you need faster relief, over-the-counter pain relievers such as paracetamol or ibuprofen can temporarily ease discomfort, although they should not be relied upon long term. Always follow the instructions provided. Muscle relaxants may also be prescribed in some cases.

Mouthguards, particularly occlusive types, can be effective in preventing teeth grinding at night and easing the strain on your jaw. They work best when used alongside other changes, such as improving posture and reducing stress. In more persistent cases, Botox injections can be considered to reduce muscle tightness, although this is a more invasive option.

Choosing the Best Sleeping Position for Jaw Relaxation

Your sleeping position plays a major role in keeping your jaw relaxed. Stomach sleeping is generally discouraged, as it can increase pressure on the jaw. Back sleeping is ideal because it keeps your head and neck aligned and minimises the risk of clenching. An ergonomic pillow, such as the Groove Original Pillow, can help relieve tension in the jaw, neck, and upper back by maintaining optimal alignment.

Shop Now

If you prefer sleeping on your side, the right pillow is crucial. A supportive memory foam pillow can help keep your head and neck in a neutral position, reducing the risk of strain.

Final Thoughts

Jaw tension at night can be frustrating, but with the right approach, it doesn’t have to disturb your sleep. By making small adjustments to your sleeping position, managing stress, and choosing supportive pillows, you can protect your jaw and enjoy more restful nights.

If you’re trying to switch to back sleeping or simply want to feel more comfortable, the Groove Memory Foam Pillow can make the transition easier. Designed to promote proper alignment, it helps you relax naturally so you can wake up feeling refreshed.

Shop Now

References

‌