Nighttime teeth grinding: When your nerves call for help

If you wake up in the morning with a tense jaw, pressure in your head, or automatically hunch your shoulders, you may be suffering from nighttime teeth grinding—also known as bruxism.

The most common cause: stress.

30.06.2025, by URVI®

Important NOTE

This article is for informational purposes only and does not replace professional medical advice. You should always discuss major lifestyle changes with a qualified medical professional first.

Causes of bruxism

Bruxism usually develops unconsciously during sleep. The most common triggers are psychological stress, emotional tension, or an overactive stress axis (HPA axis). The body remains in a state of alert even while you sleep – the result is increased muscle tension, especially in the jaw muscles [1,2].

Lack of sleep, alcohol, caffeine, or nicotine also exacerbate the symptoms. People who are constantly overwhelmed activate the very system that should be resting at night.

Consequences of teeth grinding

Tooth abrasion and enamel damage: The constant pressure wears down the teeth. Visible grinding surfaces or brittle enamel are among the first warning signs.

Jaw joint pain and tension: The intense strain on the chewing muscles often leads to painful tension that can radiate into the jaw joint.

Tension headaches: Headaches that occur especially in the morning or in the forehead area can be caused by muscle tension at night.

Neck pain and poor posture: Muscular overload can extend into the neck area. Poor posture further exacerbates the problem.

Impaired sleep quality: Many sufferers experience restless sleep and wake up frequently. The result is morning exhaustion and reduced cognitive performance.

Craniomandibular dysfunction (CMD): In the long term, chronic bruxism can develop into a complex dysfunction in the interaction of jaw, muscles and nervous system [2] .

Avoid caffeine, alcohol and nicotine

The role of stimulants and recreational drugs in exacerbating bruxism is well documented. Studies show that high caffeine consumption—especially in the late afternoon or evening—is associated with increased nighttime muscle activity.

Alcohol consumption is also associated with irregular sleep and increased activity of the masticatory muscles. Nicotine has a direct stimulating effect on the central nervous system and has been associated with an increased prevalence of bruxism in several studies [3] .

Jaw relaxation and bodywork

Targeted physical measures can also help reduce muscle tension in the jaw area. These include progressive muscle relaxation, gentle stretching, yoga, and consciously relaxing the jaw before falling asleep.

These methods aim to break unconscious tension patterns and signal the nervous system to deactivate [5]. It can be particularly effective to perform a short body journey in the evening – focusing on the jaw, neck, and shoulders. Regular practice can reduce the stress pattern behind the grinding in the long term.

Sleep hygiene and sleep quality

Poor or interrupted sleep is one of the most common symptoms of bruxism. People with teeth grinding report significantly more unrefreshing sleep, insomnia symptoms, and nighttime awakenings [4] .

Consistent sleep hygiene, including regular bedtimes, reduced screen time before bed, and avoiding stimulating substances, can help reduce the frequency of nighttime bruxism episodes. It is especially helpful to transition into a low-stimulation, relaxing evening routine at least 60 minutes before bedtime.

Magnesium as a base

Magnesium is an essential mineral that plays a central role in many processes in the nervous system and muscles. Therefore, it's reasonable to think that supplementing it could help reduce nighttime muscle tension in the jaw. Indeed, a magnesium deficiency can contribute to symptoms such as muscle cramps, restlessness, or difficulty falling asleep and staying asleep.

For people whose magnesium levels are below normal, targeted supplementation can be helpful.

However, the current research on bruxism is limited. Those already well supplied with magnesium do not appear to experience any significant benefit from supplemental intake [6] .

Magnesium can therefore certainly be part of a basic strategy for coping with stress – but it is only a targeted measure against teeth grinding in exceptional cases.

Melatonin is not enough

Melatonin is considered a proven sleep regulator, especially for those suffering from jet lag, shift work, or difficulty falling asleep. It exerts its effects on the circadian rhythm by facilitating falling asleep and allowing sleep to occur earlier.

However, in the case of stress-related teeth grinding, these mechanisms don't take effect deeply enough. Although many sufferers fall asleep faster with melatonin, the underlying muscular tension and emotional activation during the night remain.

Studies show that while melatonin can influence subjective sleep quality, it has little effect on unconscious motor activity during sleep [7] . Melatonin is therefore not contraindicated for people with bruxism—but it is also not a targeted treatment for the underlying cause.

Ashwagandha against stress

Ashwagandha (Withania somnifera) is one of the most studied herbal adaptogens—substances that improve the body's ability to adapt to stress. In several clinical studies, ashwagandha has shown significant effects on cortisol levels, the hormone that is permanently elevated during chronic stress.

The intake was associated with reduced tension, improved subjective sleep quality and increased emotional resilience [8] .

For people with bruxism, which is caused by chronic stress or emotional over-arousal, Ashwagandha offers a way to calm the stress axis without causing drowsiness or impairing cognitive performance. What's particularly interesting is that its effect isn't purely sedative, but rather regulating—exactly what an overactive nervous system needs at night.

L-Theanine for restful nights

L-theanine is a non-proteinogenic amino acid found almost exclusively in green tea and has increasingly been the focus of stress research in recent years. Unlike many other stress-reducing agents, L-theanine has neither a sedative nor a stimulating effect—rather, like ashwagandha, it has a regulating effect. It intervenes where emotional stress translates into physical symptoms: in the central nervous system.

Several studies have shown that L-theanine lowers cortisol levels while improving heart rate variability [9] , an important marker of the body's ability to flexibly switch between tension and relaxation.

Positive effects on sleep quality itself have also been documented: In a placebo-controlled, double-blind study with children suffering from sleep problems, L-theanine not only improved falling asleep but also the duration and stability of deep sleep [10] . This supports the potential of L-theanine to specifically improve the quality of nighttime sleep—especially when mental stress makes it difficult to fall asleep or impairs recovery.

Glycin zur Muskelentspannung und Abkühlung

Glycin ist eine nicht-essenzielle Aminosäure mit bemerkenswerter Wirkung auf das zentrale Nervensystem. Sie wirkt als hemmender Neurotransmitter und hilft dem Körper dabei, in den Ruhemodus zu schalten. Besonders spannend bei nächtlichem Zähneknirschen: Glycin senkt aktiv die Körperkerntemperatur – ein physiologisches Signal, das den natürlichen Schlafbeginn fördert [11]. Diese kühlende Wirkung unterscheidet Glycin von vielen anderen beruhigenden Stoffen und ist zentral für erholsamen Tiefschlaf.

 

Gleichzeitig wirkt Glycin entspannend auf die Muskulatur und kann so die nächtliche Anspannung im Kieferbereich reduzieren. Studien zeigen, dass die Einnahme vor dem Schlafengehen nicht nur das Einschlafen erleichtert, sondern auch die subjektive Schlafqualität verbessert und das morgendliche Frischegefühl erhöht. In Kombination mit L-Theanin unterstützt Glycin die gezielte Beruhigung eines überaktiven Nervensystems – genau dort, wo mentale Anspannung körperliche Symptome auslöst.

Fazit: Stressregulation statt Zahnschiene

Bruxism is not a dental problem, but rather a manifestation of an overactive nervous system. Treating only the symptoms—for example, with bite guards—is insufficient. The key factors lie in lifestyle: stress management, sleep hygiene, conscious consumption of caffeine, alcohol, and nicotine, and regular relaxation practices can all demonstrably influence nighttime muscle activity.

Research is also showing promising approaches to targeted support through regulating agents such as ashwagandha or L-theanine. Magnesium and melatonin can be useful as supplements, provided there is an individual need. For many sufferers, the key is not protecting the teeth, but calming the body and mind. A holistic approach to bruxism doesn't start with the jaw, but rather with the underlying causes.

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Sources
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  2. Manfredini D et al. (2010). Clinical features of bruxers with and without temporomandibular disorders. J Oral Rehab
  3. Gungormus Z, Erciyas K (2009). Evaluation of the relationship between parafunctional oral habits and anxiety in university students. J Oral Rehab
  4. Wieckiewicz M et al. (2020). Sleep Bruxism—A Systematic Review of the Literature. J Clin Med
  5. Conti PC et al. (2012). The treatment of bruxism: a critical review of the literature. J Oral Rehab
  6. Nielsen FH. (2010). Magnesium, inflammation, and obesity in chronic diseases. Nutr Rev
  7. Ferracioli-Oda E et al. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One
  8. Chandrasekhar K et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress. Indian J Psychol Med
  9. Kimura K et al. (2007). L-Theanine reduces psychological and physiological stress responses. Biol Psychol
  10. Lyon MR et al. (2011). Effects of L-theanine (Suntheanine®) on sleep quality in children with ADHD. Aging Med Rev