Jaw & sleep
Teeth grinding (bruxism) and night guards
Someone hears you grinding your teeth at night, you wake up with a tired jaw, or your dentist notices worn teeth: these are common signs of bruxism. This guide explains what teeth grinding is, where it comes from, what a night guard can and cannot do, and how it differs from other dental trays. It is based on expert consensus statements and published reviews. It is here to inform you; it does not replace an examination.
What is teeth grinding (bruxism)?
Bruxism is a repeated activity of the jaw muscles: clenching the teeth, grinding them, or bracing or pushing the jaw forward, sometimes without the teeth even touching. An international group of experts gave this definition and described two forms (Lobbezoo et al., 2013, PubMed):
- sleep bruxism, at night: you clench or grind without realising it, and it is often a partner or a family member who hears the noise;
- awake bruxism, during the day: you clench your teeth or tense your jaw, often while concentrating or when stressed, usually without grinding.
In an otherwise healthy person, bruxism is not a disease in itself but a behaviour, which can become a risk factor for the teeth, the muscles or the jaw joint (Lobbezoo et al., 2018, PubMed): it is managed when it causes discomfort or damage.
It is common. A summary of 41 systematic reviews found awake bruxism in 22 to 30% of adults and sleep bruxism in 1 to 15%; in children and teenagers, the figures ranged from 3 to 49% depending on the study (Melo et al., 2019, PubMed).
Signs of grinding your teeth
Many people do not know they grind or clench. Signs that should make you think of it:
- worn teeth: flattened or shorter edges on the front teeth, filed-down tips on the canines;
- sensitive teeth with cold, because wear exposes the layer under the enamel (see the guides on sensitive teeth and toothache);
- pain or tiredness in the jaw or temples when you wake up, sometimes a morning headache;
- cracks or fractures in teeth, fillings or crowns that break;
- a grinding noise at night, heard by the people around you.
Wear can also come from acidic drinks or reflux, and jaw pain can have other causes: an examination sorts this out.
Teeth grinding causes: why do we grind our teeth?
Bruxism has no single cause: several factors add up.
- Stress and anxiety: a review of studies in adults found a link between bruxism, jaw pain and stress, anxiety or depression (Belenda González et al., 2025, PubMed).
- Smoking, alcohol and coffee: a review of studies in adults found that the odds of sleep bruxism seem to increase almost two-fold in people who drink alcohol, more than two-fold in current smokers, and almost 1.5-fold with more than 8 cups of coffee a day; the evidence is limited (Bertazzo-Silveira et al., 2016, PubMed).
- Some medicines, including some treatments that act on the brain, and reflux (stomach acid coming back up) are also among the associated factors (Melo et al., 2019, PubMed). Never stop a treatment on your own: talk to the doctor who prescribed it.
- Sleep apnoea (pauses in breathing during sleep): the link is debated. One meta-analysis found no more bruxism in people with sleep apnoea than in others (Błaszczyk et al., 2024, PubMed), while a recent summary of reviews found that they often occur together, based on low-quality evidence (Pereira et al., 2026, PubMed). If you snore loudly or are very sleepy during the day, talk to your doctor.
Grinding teeth in your sleep: children
A child who grinds their teeth in their sleep is common and often a passing phase: a review found figures from 3.5 to 40.6% depending on the study, with a decrease with age that is commonly described (Manfredini et al., 2013, PubMed). Grinding is also more frequent when a parent grinds their teeth too, with very low certainty evidence (Santos-Júnior et al., 2025, PubMed).
Baby teeth also wear naturally, and a night guard is not an automatic answer: a review of trials in children and teenagers found no statistically significant improvement with occlusal splints compared with control groups, and stressed the importance of managing risk factors (Senff et al., 2023, PubMed). In practice:
- aim for regular sleep and a calm bedtime, without screens just before, and talk with your child about anything that may be worrying them;
- tell the doctor about loud snoring, mouth breathing or pauses in breathing;
- show your child to the dentist if they are in pain, if their adult teeth are wearing down, or if the grinding carries on as they grow up.
The night guard: what it does and what it does not do
A night guard (or occlusal splint) is a hard plastic (resin) appliance that covers the upper or lower teeth during sleep: the teeth rub against the resin instead of against each other.
What it protects
- It protects the teeth from wear and cracks, as well as crowns, veneers or implants (see the guides on crowns, bridges and dentures, veneers and dental implants).
- It can reduce jaw pain: a review of 36 studies concluded that occlusal splints reduced pain related to sleep bruxism, and that they mainly offer mechanical protection (Aldosari et al., 2026, PubMed).
What it does not cure
A night guard does not stop bruxism. A meta-analysis showed that soft or hard appliances did not change jaw muscle activity or bite force in people who grind at night (Ferreira et al., 2024, PubMed). The Cochrane review had already concluded that there was not enough evidence to say that the splint treats sleep bruxism, but that it may have some benefit against tooth wear (Macedo et al., 2007, PubMed). So it is worn for as long as the risk to the teeth remains.
Mouth guard for teeth grinding: custom-made or shop-bought?
| Custom-made hard night guard | Soft shop-bought mouth guard | |
|---|---|---|
| How it is made | From an impression or a scan of your teeth | Standard size, or moulded yourself in hot water |
| Fit | Adjusted and checked by the dentist | No adjustment |
| How long it lasts | Designed to be worn every night for a long time | Mostly a stopgap; can wear out quickly if you grind hard |
| Points to watch | Regular check-ups | If it fits badly or covers only some of the teeth, it can be uncomfortable and may even move teeth over time |
Before buying a guard from a pharmacy or online, have an examination: does your wear or pain really come from bruxism? The cost of a custom-made night guard depends on the type of guard and your situation; it is explained before any decision.
The first few nights
It often takes a few nights to get used to it: you may produce more saliva, or feel for a few minutes after waking up that your teeth do not meet as usual. If pain appears or this feeling lasts, go back to have it adjusted.
How to clean your night guard
- In the morning, rinse it and brush it gently with a soft brush and cold or lukewarm water; no hot water, which warps the resin.
- Let it dry and keep it in its case, away from heat.
- Brush your teeth before putting it in at night, and bring it to every check-up.
- A broken or cracked guard should be shown to your dentist: do not glue it back together yourself.
Other dental trays: not to be confused
When you search for a "mouth guard" or a dental tray, you come across several appliances that have nothing to do with each other:
| Appliance | What it is for | When it is worn |
|---|---|---|
| Night guard (bruxism) | Protecting the teeth from clenching and grinding | At night |
| Retainer | Keeping the teeth in place after braces, with or instead of a wire bonded behind the teeth | As instructed, often at night |
| Whitening tray | Holding the whitening gel given by the dentist against the teeth (see teeth whitening) | For a few weeks, supervised by the dentist |
| Clear aligners | Moving the teeth little by little, one aligner after another | About 22 hours a day |
A night guard does not straighten teeth, and an aligner or a retainer is not designed to protect against heavy grinding: if you wear a retainer and grind your teeth, tell your dentist.
Teeth grinding solutions: what else helps
No "natural remedy" has been shown to make bruxism disappear, but several habits act on what keeps it going:
- Notice daytime clenching: at rest, lips closed, teeth apart, tongue resting behind the upper teeth. Reminders (a sticker, a phone alarm) help you check whether you are clenching.
- Manage stress: physical activity, relaxation, and help from a psychologist if anxiety is significant.
- Look after your sleep: regular hours, no screens just before bed.
- Cut down on smoking, alcohol and coffee, especially in the evening.
- Physiotherapy: massage, stretching and jaw exercises with a physiotherapist; a review of studies suggests a benefit, especially with jaw pain or headaches, but the evidence is limited (de Oliveira Souza et al., 2026, PubMed).
When to see a dentist
Book an appointment if your teeth are wearing down, cracking or becoming sensitive, if your jaw or temples hurt regularly, or if someone hears you grinding. See a dentist quickly if your jaw locks, if you can no longer open or close your mouth, or if a tooth is broken.
Go to the emergency department straight away if you have facial swelling with fever, difficulty swallowing or breathing, or if jaw pain comes on with physical effort or with pain in the chest or arm, or breathlessness: it may come from the heart.
Booking an appointment
Consultations take place in Rabat, Monday to Friday from 9 am to 6 pm and on Saturday from 9 am to 2 pm; the address is given when you book. The easiest way is to send a WhatsApp message describing what you notice (for example "I grind my teeth at night"). See the appointment section.
Frequently asked questions
What is teeth grinding?
It is a repeated activity of the jaw muscles, called bruxism, in which you clench or grind your teeth, asleep or awake; it is common and is managed when it damages the teeth or causes pain.
How do I stop grinding my teeth at night?
No method stops it for certain: you act on what keeps it going (stress, sleep, smoking, alcohol, coffee), and you protect your teeth with a night guard if they are wearing down or if your jaw hurts.
Does a mouth guard for teeth grinding work?
It works to protect the teeth and can reduce jaw pain, but it does not make the clenching or grinding disappear, which comes back when you stop wearing it.
Is a shop-bought mouth guard enough?
It can do as a stopgap, but it is not fitted to your teeth and wears out quickly if you grind hard; for long-term use, an examination and a custom-made night guard are better.
How do I clean my night guard?
Rinse it and brush it gently every morning with a soft brush and cold or lukewarm water, never hot water, let it dry, and keep it in its case away from heat.
Why does my child grind their teeth in their sleep?
It is common and often passes with age; sleep, stress and a parent who also grinds can play a part; see a dentist if your child is in pain or their adult teeth are wearing down, and a doctor if they snore loudly or breathe badly at night.
Is clenching your teeth during the day also bruxism?
Yes: awake bruxism is often clenching rather than grinding, during concentration or stress; learning to keep your teeth apart at rest and using reminders during the day can help you notice it.
Can teeth grinding cause ringing in the ears?
Some people who clench their teeth describe buzzing or a blocked feeling in the ear, perhaps because the jaw joint is close to the ear, but the link has not been established; tinnitus should be examined by a doctor.