How to stop grinding teeth at night?

Why it happens, how to get relief, and when professional treatments like Masseter Botox can help.

Do you ever wake up with a killer headache or a jaw so sore it aches to even yawn? You might be dealing with sleep bruxism, is one of the most common causes of jaw pain, morning headaches, facial tension, and even chipped or worn-down teeth.
Most people don’t even know they’re grinding until the symptoms start showing up consistently.

At Get Tox’d, we see jaw tension and bruxism every week, especially in patients looking for both pain relief and masseter slimming. This guide explains why you grind your teeth, how to reduce it naturally, and when it’s time to consider professional options like Masseter Botox.

What Exactly Is Nighttime Teeth Grinding?

Nighttime teeth grinding, also known as sleep bruxism, happens when the jaw muscles, especially the masseter and temporalis, activate involuntarily during sleep.

 Instead of relaxing at night the way they’re supposed to, these muscles stay tight or even clench forcefully. Over time, this constant pressure can lead to a sore jaw, tooth sensitivity, tension around the temples, discomfort when chewing or speaking, and even changes in the appearance of your jawline. 

Many people wake up feeling tightness in the jaw, neck, or face without realizing the grinding is happening while they sleep. If the grinding continues untreated, these symptoms gradually become more intense and more frequent.

Why You’re Grinding Your Teeth at Night

Stress and Tension

Stress is the biggest cause of nighttime grinding. The jaw is one of the body’s main “storage areas” for tension, and people often clench throughout the day without noticing. Once the muscles learn this pattern, they keep clenching at night. This often leads to morning headaches, shoulder and neck tightness, and a jaw that feels sore as soon as you wake up.

Sleep Disorders

Sleep issues like sleep apnea, snoring, or inconsistent sleep cycles can trigger grinding because the jaw reacts to changes in breathing or interruptions in deep sleep. These small contractions repeated throughout the night turn into involuntary clenching.

Lifestyle Habits

Certain habits make nighttime grinding more likely. Things like late caffeine, alcohol before bed, smoking, long work hours, and going to sleep while stressed all keep the jaw more active. Even small shifts in your nightly routine can influence how tightly the jaw contracts during sleep.

Bite and Alignment Issues

If the teeth don’t fit together comfortably, the jaw may work harder at night to “find” a more natural position. This creates overactivation of the masseter muscles and leads to grinding or clenching without you being aware of it.

Medications

Some medications—especially certain antidepressants like SSRIs—can increase involuntary jaw activity during sleep, causing nighttime grinding as a side effect.

Symptoms You Shouldn’t Ignore

When grinding becomes frequent or intense, the symptoms go beyond simple jaw soreness. 

Some people notice pain when chewing, clicking or popping in the jaw joint, or a constant feeling of fatigue in the face. Others begin to see flattening or wearing of the teeth, sensitivity to temperature, or headaches around the temples. Neck tension, ear discomfort, and a wider jawline from enlarged masseter muscles are also common. Addressing these symptoms early helps prevent long-term damage.

At-Home Ways to Reduce Nighttime Grinding

These tips help when grinding is mild or when symptoms are just beginning to show.

1. Relaxation Routine Before Bed

One of the simplest and most effective ways to reduce nighttime grinding is creating a calming wind-down routine. Warm compresses can loosen tight jaw muscles, while gentle neck and shoulder stretches release the areas that commonly trigger clenching. Deep, steady breathing signals your nervous system to shift out of “stress mode,” which naturally reduces jaw tension.

Stepping away from screens at least an hour before bed also makes a difference. Blue light and constant stimulation keep your brain alert, so giving yourself time to disconnect helps your whole body settle. Light reading, soft music, or calming teas (if approved by a doctor) all support this transition into rest.

2. Reduce Caffeine & Alcohol

Caffeine can keep your body feeling tense long after you drink it, which makes your jaw more likely to clench at night. Alcohol may make you sleepy at first, but it often causes your jaw to tighten once you’re actually asleep. In both cases, the main issue is the same: your jaw stays more active than it should, which increases nighttime grinding.

Cutting back on caffeine later in the afternoon and avoiding alcohol close to bedtime can make a noticeable difference. Many people don’t even realize how connected their nighttime grinding is to their evening habits until they start changing them. When your sleep cycles stay stable and your muscles aren’t overstimulated, the jaw naturally experiences less tension.

3. Improve Your Sleep Environment

Your surroundings play a bigger role in bruxism than most people expect. A room that’s even slightly too warm, cluttered, or noisy can activate subtle stress responses in the body and stress directly affects jaw tension. Keeping your bedroom cool helps your body transition into deeper, restorative stages of sleep, which is when grinding is least likely to occur.

Your pillow also matters more than you think. A supportive pillow that keeps your neck aligned prevents the surrounding muscles from tightening, which reduces the pressure placed on the jaw. 

The better your sleep quality is, the more your jaw muscles stay relaxed throughout the night. Improving your sleep environment may seem small, but for many people, these changes reduce the frequency and intensity of nighttime grinding in a very real way.

When It’s Time to See a Professional

If symptoms become more frequent or intense, like daily jaw soreness, morning headaches, popping or locking, tight masseter muscles, worn-down teeth, or a jawline that looks more square from muscle overuse, it’s a sign your jaw is working too hard. This level of overactivation usually needs more than at-home care.

Professional Treatments for Nighttime Grinding

Masseter Botox is one of the most powerful solutions for people whose jaw muscles simply won’t relax on their own. If you wake up sore, tense, or exhausted from clenching all night, this treatment directly targets the overactive muscles causing the problem.

By gently relaxing the masseter muscles, it reduces the force of grinding, releases stored tension, and finally allows your jaw to rest while you sleep. You still chew, talk, and express yourself normally, the difference is that your jaw is no longer clenching with unnecessary force. For a deeper dive into how this works, you can get detailed information on using Botox for the masseter muscles and its targeted approach.

What You Can Expect

Most patients notice that they’re grinding less, waking up with fewer headaches, and feeling a noticeable reduction in jaw tightness. It also protects your teeth from long-term wear, and if the masseters have grown larger from years of clenching, it can soften and slim the jawline as well.

How Long It Lasts

Results typically last 3–4 months, and many people feel early relief within a few days. Full improvement usually sets in around the two-week mark, once the muscles have fully relaxed.

Frequently Asked Questions

Can bruxism go away on its own?

Sometimes. If your grinding is mainly triggered by stress, it may improve as your stress levels drop. But if the cause is muscle overactivity, it usually continues until the muscles are treated, which is why so many people get faster relief with Masseter Botox.

Is Masseter Botox safe?

Yes. When performed by a trained medical professional, it’s considered a very safe and widely used treatment for jaw tension and clenching. It has been used for years both medically and cosmetically with excellent safety data.

Will it change how I chew?

No. You’ll still be able to eat, chew, and speak normally. The goal is to soften excess clenching, not weaken your ability to chew.

Does Masseter Botox slim the face?

It can. If your jaw muscles have grown larger from years of clenching, they naturally shrink once they’re no longer overworked. This can create a softer, more refined jawline over time.

For more answers to common questions, our Frequently Asked Questions page is a great resource.

Find Relief at Get Tox’d

If you’re waking up with jaw tension, morning headaches, or that constant “tight” feeling in your jaw, it may be a sign that your muscles are overworking during the night. At Get Tox’d, adult patients receive a personalized evaluation to understand what’s causing their grinding and what steps can help bring real relief.

Our team offers a professional, guided approach that includes Masseter Botox for adults who need it, along with clear recommendations to help reduce nighttime clenching and support long-term comfort. From understanding your symptoms to creating a plan that actually works, we’re here to help you feel better, sleep better, and finally give your jaw a break. Learn more about how we can help you find lasting comfort and book your consultation today.