28 July 2025

How to Tell If You’re Grinding Your Teeth

Have you been waking up with a sore jaw, a dull headache, or tooth sensitivity? These might seem like minor issues, but they could be signs that you’re grinding your teeth—often without even knowing it. This condition, called bruxism, affects many people and can cause long-term damage if left untreated.
Let’s explore how to recognise the signs, understand the causes, and learn what you can do about it—before it affects your smile and your overall health.

What Is Bruxism?

Bruxism is the medical term for involuntary teeth grinding or jaw clenching. It can happen while you’re awake or during sleep, and it’s more common than you might think. In fact, studies suggest that up to a third of adults experience it at some point in their lives, with many unaware they’re doing it—especially at night.

Awake vs Sleep Bruxism

There are two main types of bruxism: awake bruxism and sleep bruxism.

Awake bruxism tends to be linked to emotional triggers. You might find yourself clenching your jaw during moments of stress, focus, or frustration. Sleep bruxism, on the other hand, occurs unconsciously while you’re sleeping. Because it’s harder to notice, it’s often picked up later—usually once the symptoms become harder to ignore.

What Causes Teeth Grinding?

Bruxism doesn’t have a single cause. It’s usually the result of several factors coming together.

Stress and anxiety are common triggers, especially when combined with poor sleep or tension-related habits. Lifestyle choices can also play a role—consuming too much caffeine, smoking, or drinking alcohol may increase your chances of grinding your teeth.

In some cases, bruxism is linked to sleep disorders, such as sleep apnoea, or certain medications that affect the nervous system. Genetics might also play a part, especially if a close family member grinds their teeth.

How to Tell If You’re Grinding Your Teeth

Since sleep bruxism happens unconsciously, it can be tricky to identify. However, your body often gives subtle clues.

One of the most common signs is jaw pain—particularly in the morning. Your jaw might feel tight or tired, especially around the sides of your face near your ears. You may also experience frequent headaches, particularly in the temples or behind the eyes.

Another telltale sign is increased tooth sensitivity or visible wear on your teeth. If your enamel is thinning or your teeth appear flattened or chipped, grinding could be to blame. Some people even notice clicking sounds in the jaw or develop discomfort when chewing.

If you sleep with a partner, they may notice a grinding sound during the night. If you sleep alone, consider using a sleep app or audio recorder to pick up any unusual noises.
You might also notice indentations on the sides of your tongue or damage to the inside of your cheeks from unconscious biting. These are all subtle but important red flags.

Why It’s Important to Act Early

Mild bruxism might not seem serious at first, but over time it can lead to more permanent damage.

Constant grinding wears down the protective enamel on your teeth, leaving them vulnerable to decay, fractures, or even tooth loss. It can also place extra strain on your jaw joints, leading to conditions like TMJ dysfunction—which causes pain, stiffness, or even locking of the jaw.

In severe cases, bruxism may affect the shape of your face due to overdeveloped jaw muscles, or trigger persistent tension headaches and neck pain.

How Is Bruxism Diagnosed?

If you suspect you’re grinding your teeth, it’s worth booking an appointment with your dentist. They’ll look for visible signs such as enamel wear, cracks, or jaw tension. They may also ask about your sleep habits, stress levels, and general health.

In some cases, you might be referred for a sleep study or fitted with a monitoring device to confirm a diagnosis—especially if sleep apnoea is suspected.

Treatment and Prevention Options

The good news is that teeth grinding can be managed—and in many cases, significantly reduced.

For night-time grinding, your dentist might recommend a custom mouth guard. This fits over your teeth and acts as a protective barrier to prevent wear while you sleep.

If stress is the main trigger, techniques such as mindfulness, meditation, or cognitive behavioural therapy (CBT) can help manage the emotional root causes. For day-time bruxism, simple reminders to relax your jaw or correct your posture can make a difference.

Making a few lifestyle changes may also help. Try reducing your intake of caffeine and alcohol, avoid chewing gum regularly, and build a relaxing evening routine to encourage restful sleep.

In more persistent cases, your healthcare provider might explore botox injections to reduce muscle tension in the jaw or review medications that could be contributing to the problem.

When to Seek Help

It’s important not to wait until serious damage occurs. If you’re regularly waking up with a sore jaw, have noticed changes in your teeth, or are experiencing persistent headaches or facial pain, it’s time to speak with a professional.

Your local dentist can guide you through the next steps and help prevent further issues from developing.

Final Thoughts

Bruxism often flies under the radar—but the signs are there if you know what to look for. Whether it’s jaw discomfort, headaches, or changes to your teeth, early action can protect your oral health and improve your quality of life.

Start by paying attention to how your mouth and jaw feel in the morning. Consider reducing stress and improving your sleep routine. And if you’re unsure, don’t hesitate to speak to a dentist. A simple check-up could be the key to catching the issue early—and saving your smile.