The holidays are a magical time, but let’s face it—they can also be incredibly stressful. Between gift shopping, hosting dinners, and a never-ending to-do list, it’s no surprise that the holiday hustle takes a toll on our bodies. For many, that stress can show up as teeth grinding, or bruxism. Waking up with a sore jaw, headaches, or tooth sensitivity? It could be more than just a rough night’s sleep—it might be holiday-induced bruxism.
Luckily, you don’t have to let stress wreak havoc on your smile. With a combination of preventive tools and healthy habits, you can protect your teeth and ease the tension. Here are tips to help you glide through the holidays stress-free and pain-free.
Know the Warning Signs
Teeth grinding often happens subconsciously, especially at night, so the key is recognizing its symptoms. Common signs of bruxism include:
- Morning headaches or migraines.
- Jaw soreness or tightness when you wake up.
- Teeth that feel sensitive or look slightly worn down.
If any of these sound familiar, it’s time to act before grinding causes long-term damage.
Use a Night Guard
Night guards are one of the easiest ways to protect your teeth from grinding. They create a cushion between your upper and lower teeth, reducing the pressure and preventing enamel wear. You can get a custom-fitted night guard from your dentist or opt for an over-the-counter version as a quick fix. While it won’t solve the underlying stress, it’s a simple step to preserve your teeth during the busiest season of the year.
Try Stress-Relief Techniques
Bruxism and stress go hand in hand, so managing stress is key to reducing teeth grinding. Here are a few stress-relief techniques to incorporate into your holiday routine:
- Yoga or Stretching: Set aside 10–15 minutes each day for some yoga or light stretching. It helps release tension and promotes relaxation, especially before bed.
- Mindfulness or Meditation: Even five minutes of guided meditation can help you reset and lower your stress levels. Apps like Headspace or Calm are great tools to get started.
- Limit Caffeine and Alcohol: Both can exacerbate grinding tendencies. Swap your late-night coffee for herbal tea to promote better sleep and relaxation.
- Physical Activity: Even a brisk winter walk can help alleviate pent-up tension. Bonus: it’s a great way to enjoy festive lights!
Pay Attention to Your Posture
It may sound unrelated, but slouching or poor posture can contribute to jaw tension. Be mindful of how you’re sitting during work or while scrolling through your gift list. Sitting upright with proper alignment can reduce stress on your jaw and neck muscles.
Create a Relaxing Bedtime Routine
Poor sleep quality often worsens bruxism. Creating a calm pre-bed routine can make a huge difference. Avoid screen time an hour before bed, dim the lights, and treat yourself to a warm bath or soothing music. It’s a small change that can leave you feeling more refreshed—and less likely to grind your teeth.
Check in with Your Dentist
If grinding becomes a consistent problem, schedule a visit with your dentist. They can evaluate the severity of your bruxism and recommend specific solutions, such as adjusting your bite or creating a custom night guard. Dentists are also trained to spot long-term damage caused by grinding, ensuring your oral health stays on track.
Give Yourself Some Grace
Finally, remember: the holidays don’t have to be perfect. Letting go of perfectionist tendencies can ease unnecessary stress. Focus on what truly matters—quality time with loved ones, traditions you cherish, and self-care. Sometimes, simply adjusting your mindset can work wonders for your mental and physical health.
