When you think of sleep posture and positioning, you probably think more about back pain and stiff shoulders than anything else. But did you know that your teeth and jaw can also be affected? The way you sleep can increase the pressure on your bite, strain your jaw muscles, and even make teeth grinding worse. Here’s what you need to know so you can protect your smile, even in your sleep.
The way you position your head can have an effect on your jaw alignment. When your head tilts too far forward or off to the side, your lower jaw can start shifting slightly out of its natural position. Over time, this can cause:
If you already clench or grind your teeth, this kind of awkward sleeping position can just intensify the pressure being placed on your teeth throughout the night.
Side sleeping can be healthy for the spine, but it can create uneven pressure on your jaw. If you like to bury your head deep into your pillow or rest your hand under your cheek while you sleep, the jaw joint on one side might actually be compressed for hours every night, and this can lead to tenderness when you wake up or a tight feeling when you open your mouth.
To reduce this kind of strain, try using a supportive pillow that keeps your head level instead of tilted down toward the mattress. And try to avoid sleeping with your hand under your face.
When you choose to sleep face down, your head tends to rotate sharply to one side and puts pressure on the jaw joint, increasing muscular strain. A lot of stomach sleepers also unknowingly push their jaw into the pillow, which can encourage clenching, believe it or not.
If you find it hard to switch positions, try transitioning to a three-quarter side position with a pillow placed under your hip and shoulder for support. Over time, this can reduce some of that tension being unfairly placed on your teeth and jaw while you sleep.
When you sleep on your back, your weight is distributed more evenly, and your jaw stays more relaxed and in a neutral position. This is the ideal position if you want to reduce clenching and prevent TMJ flare-ups. If you snore or have sleep apnea and it’s hard for you to sleep on your back, speak with your Logan dentist. There are oral appliances designed to open your airway while still preserving your jaw alignment.
There you have it. If you’re waking up with jaw soreness, headaches, or tooth sensitivity, your sleep posture may be playing a much bigger role than you think. Your Logan dentist can help you find the right solution.
