5 Signs You May Be Grinding Your Teeth at Night and What to Do About It

Teeth grinding, also called bruxism, is exactly what it sounds like: clenching or grinding your teeth together, usually without realizing it. It can occur during the day, but for many people, it’s a nighttime habit tied to stress, sleep quality, and the way the teeth and jaw fit together.

Because it often happens while you’re asleep, you may have no idea it’s going on. What you do notice are the morning after-effects, such as a tight or sore jaw, a dull headache at your temples, sensitive teeth, or your partner mentioning squeaking or crunching sounds overnight.

It might seem like a harmless quirk, but chronic grinding can wear down your enamel, chip teeth, inflame jaw joints, worsen gum recession, and fracture old fillings or crowns. However, effective, straightforward solutions can help, from a well-made nightguard to small bite adjustments and stress management strategies. 

Dr. Wenli Loo and Dr. Steve Deng at  LivWell Dentistry in San Francisco and San Ramon, California, help people living with bruxism spot the signs early, preventing damage and protecting their smiles in the long term. Here’s how to tell if you’re grinding and what to do next.

Morning jaw pain and stiffness

If your jaw feels tight when you wake up or you catch yourself rubbing your cheeks near the jaw joint (right in front of your ears), you may be grinding. Nighttime clenching overworks the masseter and temporalis muscles, leaving them sore by morning. You may also notice tenderness when you chew something hard or yawn widely. 

Dull headaches at your temples

Grinding transfers force up the side of your head, into the temporalis muscle. The result is a band-like, dull ache that settles in your temples shortly after you wake up. These headaches are different from sinus pressure or migraines; they’re more of a steady throb that improves as the day goes on. 

Teeth that look flatter, shorter, or chipped

Grinding acts like sandpaper on enamel. Over time, the biting edges can look flat and even shiny. You may spot small chips or triangular notches near the gumline where enamel has thinned. Older dental work, such as fillings, crowns, or veneers, typically takes a beating too. Left alone, this wear can change your bite and cause cracks in your teeth.

Sudden tooth sensitivity

The enamel protects the inner layer of your teeth (dentin), which is more sensitive to temperature and pressure. Grinding thins the enamel, creating tenderness when you consume cold drinks, sweets, or bite down on food. Sensitivity that seems to move around or shows up after a stressful week often points to clenching. 

Nighttime noises or poor sleep

Many people first learn they grind because a partner hears squeaking, scraping, or crunching sounds at night. Others notice restless sleep, waking up unrefreshed, or jaw clenching during stressful dreams. Bruxism can also show up alongside snoring or sleep apnea. 

What to do about teeth grinding

First, get a proper diagnosis. At LivWell Dentistry, during a dental exam, we look for wear patterns, check your bite, assess jaw joint and muscle tenderness, and review your sleep and stress history. If needed, we coordinate with your physician to evaluate your sleep.

Next, protect your teeth at night with a custom nightguard. Generic store-bought bite guards are typically ill-fitting and bulky, so they often end up collecting dust on your nightstand after a few nights. A well-fitting guard, however, made from a digital scan of your teeth, fits comfortably and stays put while you sleep. It cushions your bite and spreads out the pressure from clenching, which protects your enamel, fillings, and crowns from further damage.

Simple home strategies such as using warm compresses before bed to relax the muscles, avoiding hard or chewy foods when your jaw feels sore, and learning a few gentle stretches that release tension in the jaw joint can all help relax your jaw. 

Stress management and sleep quality also play a big role. Creating a bedtime routine—turning off screens earlier, doing breathing exercises, or sticking to a consistent sleep schedule—can reduce nighttime clenching.

Sometimes, grinding is linked to how your teeth fit together. If we find that a high filling, a misaligned bite, or uneven pressure is forcing your jaw to overwork, a small adjustment can make a big difference. In cases where grinding has already caused chips or cracks, we may recommend conservative repairs like bonding or a crown to restore strength and function.

Teeth grinding is common, and most people don’t realize they’re doing it until their teeth become damaged. The fix doesn’t have to be complicated—a custom nightguard, small bite adjustments, and a few changes to your nightly routine can protect your smile. Schedule an appointment with us online or call us at 415-477-3700 today.