Blog

Teeth grinding, or bruxism, typically occurs when you’re asleep and often without your knowledge. Research suggests that it affects millions of people globally with complications leading to headaches, jaw pain and tooth enamel erosion. Read on to discover why teeth grinding may be worse in winter.

What Is Teeth Grinding (Bruxism)?

Bruxism occurs when you clench or grind your teeth, typically at night, and is categorised as a sleep-related movement disorder. However, it can also happen during the day without being aware you’re doing it. In most cases, when it occurs while you’re sleeping, it becomes difficult to detect, and other sleep disorders, such as sleep apnea, can accompany it, including pauses in breathing and chronic snoring.

According to research, bruxism is often caused by a combination of physical, psychological and environmental factors. Although anxiety and stress are common triggers, winter can also come with its influences that can worsen symptoms. If you’re unaware of bruxism, these are some signs that you may notice:

• Jaw tension or soreness.
• Facial pain or headaches.
• Worn-down or sensitive teeth.
• Disrupted sleep.
• Clicking or popping in the temporomandibular joint (TMJ).

Factors That Increase Teeth Grinding

1. Cold Weather and Jaw Tension

Did you know that cold temperatures can cause the muscles in your face and jaw to tighten? The involuntary tensing of the facial muscles can become a reflex when you’re constantly exposed to cold air. Jaw tension can also mimic teeth grinding and increase the likelihood of nighttime bruxism, resulting in discomfort and potential damage to your teeth.

2. Increased Stress and Anxiety During the Winter Season

As the days become shorter in winter and you don’t receive much exposure to the sun, you might feel your emotional state taking a toll. Seasonal affective disorder (SAD) is a type of depression that is most common during colder months and usually gets better when it starts getting warmer. The increased stress and anxiety that come with winter can disrupt the balance of hormones such as serotonin and melatonin, while also worsening the unconscious tightening of the jaw muscles.

3. Changes in Sleep Quality and Breathing

During winter, your sleep quality can decline for several reasons, including shorter days, irregular schedules, and increased screen time as you spend more time indoors. Most importantly, winter illnesses such as colds, sinus infections, or influenza can obstruct the nasal passages, leading to sleep-related disorders, including sleep apnea. These conditions can dry out the oral cavity, increasing the likelihood of jaw tension and grinding.

4. Use of Stimulants and Comfort Beverages

You are most likely to increase your intake of caffeine when you consume more coffee, tea and energy drinks in winter if you are trying to stay warm and alert. However, caffeine is a stimulant which can heighten muscle activity and disrupt sleep. These can lead to an increased likelihood of experiencing bruxism when your sleep becomes lighter and inconsistent.

5. Dehydration

Did you know that relying on heaters and your reduced fluid intake can lead to mild dehydration? When your body isn’t receiving sufficient fluids, it can worsen muscle fatigue and tension, which can be present in your jaw. In worst-case scenarios, you might experience cramps and be prone to severe bouts of bruxism.

Effective Ways to Manage Bruxism During Winter

• You should stay warm to relax your muscles during the day and before going to bed. If your muscles feel tense, consider using heat packs and warm compresses to apply to the jaw before going to sleep.
• Try your best to manage your stress in winter. You should consider regular physical activity, breathing techniques and meditation to help lower anxiety and reduce involuntary muscle tension, which can lead to teeth grinding.
• Be mindful of how much caffeine you are consuming and include more herbal teas, such as chamomile or rooibos, to stay warm.
• Enhance your sleep hygiene by establishing a regular sleep schedule and limiting screen time in the evenings. A humidifier can also improve your sleep environment, ensuring that you’re not exposed to dry air, which can lead to sleep apnoea and breathing difficulties.
• Drink water consistently throughout the day, even if you don’t feel particularly thirsty in winter. Hydrated muscles function better and are less likely to cramp or tense up during sleep.

While teeth grinding may seem like a minor inconvenience, over time, it can lead to severe damage to your teeth, jaw, and quality of life. It’s normal for the winter season to introduce a unique combination of stressors, such as cold weather, disrupted sleep, and dehydration, which can worsen bruxism. If you suspect that you’re grinding your teeth, use your Affinity Dental plan to find a dentist to assess the extent of the damage. They may recommend a night guard to protect your teeth. In some cases, bruxism is linked to sleep disorders that require a multi-disciplinary approach, including referrals to a sleep specialist or an Otorhinolaryngologist (ENT).