See a dentist for an evaluation and possible diagnosis of bruxism
Get a custom night guard (occlusal splint) if recommended
Wear an over-the-counter night guard only as a temporary option until you can see a dentist
Use stress-reduction techniques before bed (breathing exercises, progressive muscle relaxation)
Maintain a consistent sleep schedule
Avoid caffeine after mid-day
Avoid alcohol close to bedtime
Avoid nicotine
Reduce or stop recreational drugs that can worsen jaw clenching
Avoid chewing gum and hard/chewy foods in the evening
Keep your jaw “resting position” practice during the day (lips together, teeth slightly apart, tongue resting on the roof of the mouth)
Do jaw stretching or relaxation exercises before bed if they help you
Manage stress with therapy, counseling, or structured programs if bruxism is stress-related
Review medications with a clinician if you suspect a drug-related cause (do not stop meds without medical advice)
Treat contributing issues like sleep apnea if present
Improve sleep environment (cool, dark, quiet)
If pain is present, use warm compresses to the jaw and gentle jaw mobility exercises
Use analgesics or anti-inflammatories only if safe for you and as directed by a clinician
Avoid grinding triggers at night (screens late, late-night work stress, heavy late meals)
Follow up with your dentist if symptoms persist or your guard no longer fits comfortably