Have you been wondering how to sleep better without medication?

Getting quality rest can be difficult, and it can be even more overwhelming for those living with TMJ (temporomandibular joint) disorders. But deep, restorative sleep is more than feeling rested. It improves healing, reduces inflammation, and relaxes your muscles and joints, including the jaw.

Poor sleep, on the other hand, raises stress hormones and tension, which can worsen TMJ symptoms, including jaw pain, headaches, and teeth grinding.

Everyone struggles with sleep. By improving your sleep habits, you can alleviate discomfort, protect your jaw, and enhance your overall well-being. Below are some tips on how to sleep better starting tonight.

Create a Consistent Sleep Schedule

Sleeping better is as simple as creating a steady routine. This means going to bed and waking up at the same time every day, even on weekends. Following a regular sleep schedule helps regulate your circadian rhythm, allowing your body to know when to rest and wake up.

Practice Sleep Hygiene

To get the right kind of sleep, you need to prepare for it. Turn off screens an hour before bed. Also, don’t forget to dim your lights. This sends a signal to your brain that it’s time to rest. 

You should also keep your room cool, quiet, and dark. If you suffer from TMJ pain, try using a supportive memory foam or cervical pillow to align your neck and jaw. This can ease muscle tension and prevent TMJ flare-ups.

Avoid Caffeine & Hard-to-Digest Foods

Consuming caffeine or eating heavy meals before bedtime can disrupt your sleep cycle. Try to avoid coffee and soda after working hours as they can keep you up at night. Eating fatty foods can cause indigestion, which could also disturb sleep.

Manage Stress and Jaw Tension

Bringing the stresses of your workday home with you can worsen TMJ and sleep. Additionally, chewing gum can strain your jaw muscles. For some relief, try deep breathing, meditation, or some gentle jaw stretches before bed. 

For example, you can perform a simple jaw stretch by slowly opening your mouth as wide as possible without discomfort, then slowly closing it. Hold the open position for a few seconds to help relieve tension. 

If you grind or clench your teeth at night, consider contacting us to discuss ways to protect your teeth and relax your jaw, including nightguards or oral appliances.

Professional Treatments

If home remedies aren’t enough, consider seeking professional treatment for TMJ. At AZ Sleep and TMJ Solutions, we offer oral splints, physical therapy, trigger point injections, prolotherapy, cold laser therapy, and Botox, all of which specifically target jaw misalignment and tension. These approaches are designed to relieve pain and improve sleep by focusing on optimal jaw function.

A Sleep and TMJ Specialist Can Show You How to Sleep Better

You can learn how to sleep better with simple, consistent changes and expert support. Dr. Sara Vizcarra, DDS, DABDSM, DABCP, DABCDSM, founded AZ Sleep and TMJ Solutions to treat sleep apnea, teeth grinding and clenching, gum recession, jaw and ear pain, and headaches. She has been named a Top Dentist by PHOENIX magazine each year since 2018, and AZ Sleep and TMJ Solutions has over 140 five-star reviews on Google. Call (480) 515-6209 to schedule your appointment.