As the holidays ramp up with travel, family gatherings, late-night to-dos, and extra stress, many people don’t realize that their jaw is working harder than usual, and it’s not because you are munching those holiday cookies. For some, the stress of the season shows up as clenching, grinding, or jaw tension. In a way, that makes December “grinding season.”
What Is Bruxism?
The medical name for teeth grinding or clenching is Bruxism. It’s an oral parafunctional habit, meaning it’s not related to normal functions like eating or talking. Bruxism can occur during sleep (sleep or nocturnal bruxism) or while awake (awake bruxism).
Symptoms often include:
- Morning jaw pain or soreness
- Headaches or ear pain
- Teeth that feel sensitive or show excessive wear
- Chips, cracks, or flattening of teeth or dental work
- Temporomandibular joint (TMJ) discomfort or stiffness
Most importantly, many people don’t even know they’re grinding teeth at night until a partner hears it, or a dentist notices unusual wear. If you have experienced any of these symptoms, we should talk. Call Andrew Wheatley at Tecumseh Ridge Dental in Norman at 405-857-6453.
How the Holidays Make It Worse
Bruxism tends to surge around the holidays. Here’s why:
- Stress & Anxiety: The holidays often bring on extra emotional and mental stress, including travel, family demands, financial pressure, and social obligations. Stress and anxiety are among the most common triggers for both awake and sleep bruxism.
- Disrupted Routines and Sleep: Late nights, travel, changing sleep schedules — all can disturb sleep patterns. Sleep-bruxism often occurs during episodes of sleep arousal or light sleep, so disturbed or irregular sleep can increase the frequency of grinding episodes.
- Lifestyle Factors: Holiday habits such as more caffeine (coffee, cocoa), alcohol, or sugar, can raise muscle tension or amplify stress, which in turn can worsen clenching and grinding.
- Neglecting Self-Care: With the busyness of the season, many people skip their usual stress-relief routines (exercise, meditation, regular sleep), making them more vulnerable to involuntary habits like bruxism.
What You Can Do Right Now: Tips to Protect Your Teeth & Jaw
If you notice jaw soreness, waking with headaches, or suspect grinding, try incorporating the following into your December routine:
• Use a Nighttime Mouthguard
A properly fitted nightguard (custom-made by a dentist) can protect teeth from the damage of grinding. While it doesn’t always stop the grinding itself, it significantly reduces enamel wear, chips, and stress on the jaw. Many experts consider it one of the most effective tools against bruxism.
Over-the-counter generic guards may help short-term, but custom dental guards offer a better fit, more comfort, and better protection, especially if you grind heavily or have dental work (crowns, bridges, veneers). However, store-bought guards are a good way to find out if you will wear it.
• Try Stress-Reducing & Relaxation Routines
Because stress and anxiety are primary triggers, relaxing your mind and body before sleep can reduce bruxism episodes. Good practices include:
- Deep breathing or guided breathing exercises
- Gentle stretching or neck/jaw stretches
- Calming bedtime routine (reading, avoiding screens, soft lighting)
- Practicing mindfulness or meditation
• Ensure Good Sleep Posture & Sleep Hygiene
Priming your body for calm sleep helps reduce involuntary jaw muscle activity.
Maintaining a consistent sleep schedule, sleeping in a comfortable position (avoid situations that strain your jaw), and creating a calm, dark, cool sleep environment can all reduce the likelihood of nighttime grinding — especially during a season of disrupted sleep.
• Consider Checking Mineral Status (e.g., Magnesium) with Your Doctor or Dentist
Some emerging research suggests low magnesium levels may be linked to increased muscle tension and a propensity toward bruxism. Magnesium helps regulate muscle relaxation and nervous system function, both of which are important in preventing involuntary clenching during sleep.
While the science is not conclusive, if you experience frequent grinding and symptoms of magnesium deficiency (such as muscle cramps, restless sleep, and general tension), it may be worth discussing with a healthcare provider whether dietary improvements or supplementation are appropriate.
• Know When to See a Dentist
If you experience any of the following, schedule an exam:
- Persistent jaw pain or TMJ discomfort
- Noticeable wear on teeth, chips, or cracks
- Tooth sensitivity or sensitivity to cold/hot or pressure
- Frequent morning headaches, earaches, or neck pain
- Any fracture or damage to existing dental restorations
Early intervention can stop long-term damage and prevent more costly and invasive issues later.
Stop Tooth Grinding
The holidays may bring joy, but also extra stress, irregular sleep, and lifestyle shifts, all of which can turn your jaw into a pressure cooker. If you notice jaw tension, morning soreness, or suspect you might be clenching or grinding at night, don’t shrug it off. A few simple changes, such as using a nightguard, improving sleep habits, reducing stress, and checking overall wellness, can go a long way in protecting your smile through December and beyond.
