Do you grind your teeth at night? Signs and how a night guard helps
Many people grind or clench while they sleep without knowing it. Here's how to tell and what you can do.
Signs of night-time grinding include waking with a sore jaw or headache, flattened or chipped teeth, tooth sensitivity and a partner hearing grinding sounds. A custom night guard is a thin, fitted appliance worn while you sleep. It cushions the teeth and spreads the forces, protecting enamel and dental work from wear.
Signs you might be grinding
- Dull headache at the temples when you wake up
- Tired, tight or aching jaw muscles in the morning
- Teeth that look shorter, flatter or have small chips on the edges
- Teeth that feel sensitive to cold for no clear reason
- Clicking or soreness near the jaw joint in front of the ears
- Scalloped edges on the tongue or a white ridge on the inside of the cheeks
- A bed partner who hears grinding or tapping at night
- Cracked teeth or fillings that keep breaking
Why it happens
Grinding and clenching, called bruxism, often has more than one cause. Stress and anxiety play a part for many people. Caffeine, alcohol, smoking and some medications, including certain antidepressants, can make it worse. It's also linked with sleep-disordered breathing such as sleep apnea.
If you snore loudly, stop breathing during sleep, or feel exhausted during the day, mention it to your family doctor. A sleep assessment may be helpful before or alongside a night guard.
How a custom night guard works
A night guard is a thin appliance, usually made of hard or layered acrylic, that fits over your upper or lower teeth. It doesn't always stop grinding, but it takes the wear and pressure so your teeth don't.
A custom guard is made from a digital scan or impressions of your teeth. Because it fits precisely, it tends to be thinner, stays in place better and is more comfortable to sleep in than a store-bought guard. The dentist adjusts it so your bite meets evenly.
Getting a night guard made
The process usually starts with an exam to look at wear on the teeth, the jaw joint and the chewing muscles. The dentist then takes a digital scan or impressions, and the guard is made to fit your teeth.
At the fitting visit, the dentist checks that it seats fully, doesn't rock, and lets your teeth touch evenly when you close. It may feel strange for the first few nights. Most people get used to it within a week or two. If it feels tight or your jaw is sore in the morning, it may need a small adjustment.
Other things that may help
- Notice daytime clenching and remind yourself: lips together, teeth apart
- Cut back on caffeine in the afternoon and alcohol in the evening
- Try relaxation habits before bed, such as stretching or slow breathing
- Apply warm compresses to sore jaw muscles
- Avoid chewing gum for long periods
- Ask your dentist about jaw exercises if the joint is sore
Frequently asked questions
Can I use a boil-and-bite guard instead?
Store-bought guards can help short term, but they're often bulkier and may not fit evenly. An uneven fit can sometimes add strain on the jaw.
How do I clean my night guard?
Rinse it each morning, brush it gently with a soft brush and mild soap, and let it air dry in its case. Avoid hot water, which can warp it.
How long does a night guard last?
It depends on how hard you grind. Bring it to your checkups so the dentist can check it for wear, cracks or changes in fit.
Is a night guard covered by insurance?
Some plans cover night guards, sometimes with limits on how often. We can check your coverage before it's made.
Related services
More patient guides
Trusted health information
General information only; not a substitute for an exam. Reviewed by Dr. Sayeh Maralani, DDS, general dentist. Last updated 2026-11-03.
Book your family's next visit
New patients welcome. We check your coverage before treatment.