Bruxism and hyperventilation

Bruxism is a term for teeth grinding and lockjaw. The combination of chronic hyperventilation and bruxism is quite common. With teeth grinding, your teeth will slide over each other. While lockjaw will lock your teeth together because of muscle spasms. Bruxism is common to almost everyone. If bruxism lasts long, it can cause annoying symptoms of your teeth. Such as jaw pain and tooth wear. More than half a million Dutch people suffer from dental damage due to bruxism.

Symptoms because of bruxism

If you sometimes grind your teeth or your jaws get locked, this is not an immediate reason for treatment. Only when pain symptoms arise through bruxism you have to take action. You can experience pain in your jaw, head, mouth, ears, neck and shoulders.

Teeth grinding in your sleep

Teeth grinding is common during sleep. You can have a bad night’s sleep because of this and you may be tired during the day. If you often wake up with head and jaw pain, this may be the result of teeth grinding.

Tip one: awareness

Try to find out what causes your bruxism. Often it has to do with tension (see also tip two). Awareness means a more focused approach. Are you nervous, tense or do you have a busy time? Then pay attention to your mouth and jaw. Are you unconsciously press your teeth firmly together? If necessary, keep a diary to find out what the cause is.

Tip two: relaxation

Bruxism is often caused by stress. Without knowing it, you press your teeth together when you are tense. Your jaws can be under tension even when you are not experiencing stress. Try to relax all the muscles in and around your mouth. Then open your mouth. Do you feel the difference?

Unfortunately, at night you have no influence on a relaxed mouth and jaw. Therefore, do relaxation exercises before bedtime. You do not only have to focus these exercises on the area around your mouth. When your whole body relaxes, it provides more rest during sleep.So you will have less trouble with bruxism. Examples of relaxation exercises are:

• Mouth exercise: press your tongue against the front of your palate. Then open your mouth (slowly) and close it
• Breathing exercise: lie down, put your hands on your stomach and focus your attention on abdominal breathing. Here you feel your belly go up and down. Let the inhalation and exhalation last an equal amount, for example three seconds in and three seconds out.
• Muscle relaxation exercise: in this exercise you pay attention to the difference between tension and relaxation. Tighten a certain muscle group (for example from your left leg). Hold it for about five seconds and then relax the muscles again. Repeat this a few times and then do this for other muscle groups (right leg, left arm and right arm).

Do you suffer from bruxism during the day? Then try to apply the above exercises during the day. Or ask a physiotherapist for guidance, more exercises and advice on bruxism.

Tip three: grinding bit

With a grinding bit you do not solve the problem, but you reduce the symptoms. Because of the grinding bit your teeth do not touch each other anymore. So it offers protection against dental wear. Furthermore, it causes a decrease in muscle activity. So the chewing muscles get some rest. Contact your dentist for a grinding bit.

Tip four: massage

Massaging is also a relaxation method. Put your fingertips on your cheek close to your ears and make circular movements. By massaging the jaw muscles you take away one part of the tension. And you reduce symptoms such as headaches.

Tip five: avoid alcohol, smoking and drugs

Alcohol, smoking and drugs aggravate bruxism. For example, smokers are twice as likely to suffer from bruxism as non-smokers. Do you grind your teeth much while sleeping? Then try to avoid smoking, alcohol and drugs before bedtime.