Millions of people suffer from TMJ, or temporomandibular joint disorder. This condition is marked by pain in the jaw and neck, and can make it difficult to sleep or eat. If you’re one of the millions of people who suffer from TMJ, you know how debilitating it can be. Here are some tips for getting a good night’s sleep, despite your TMJ pain.
Tips & Strategies To Deal with TMJ Pain When Sleeping
There are a few things you can do to ease the pain of TMJ and get a good night’s sleep. First, try sleeping on your back. This position takes the pressure off of your jaw and neck, and can help to reduce pain.
Reduce the height of your pillows
If you’re a side sleeper, it’s important to make sure that your head is not elevated too high. This can put unnecessary pressure on your jaw and neck, and exacerbate pain. Try sleeping with a pillow that is lower in height, or no pillow at all. I’ve had some luck sleeping on a lower profile pillow, rather than the memory foam pillow I usually use.
Stretching and massage
Before bed, try stretching your jaw and neck. You can also massage the muscles in your jaw and neck to help reduce pain. there are a few specific exercises you can do that target the muscles in your jaw. There are some amazing YouTube videos like these that can show you how to do them correctly.
If you find that nothing else is helping to ease your pain, you may want to talk to your doctor about taking a muscle relaxer. This is usually a last resort, but can be helpful in reducing pain enough to get a good night’s sleep.
Natural sleep remedies
Things like Melatonin, Magnesium, Skullcap, can help you feel sleepier and potentially ease some of the pain associated with TMJ so you can fall and stay asleep.
A bite guard
If you find that your pain is really bad, you might want to consider using a bite guard at night. This will prevent you from grinding your teeth in your sleep, which can worsen the pain of TMJ. I recently had my dentist make one for me and I’m waiting to get it back, but I’ve heard good things from other people who have used them.
A TENS machine
If you’ve never heard of a TENS machine, it’s basically a device that sends electrical impulses to the muscles in your body. You can use it to target specific areas, like your jaw and neck. I’ve found that using a TENS machine before bed helps me to relax my muscles and ease the pain of TMJ. You may wake up during the night with a flareup and the TENS machine can help to ease the pain so you can fall back asleep.
Wine cork stretch
This is a really simple stretch that you can do before bed to help ease the pain of TMJ. All you need is a wine cork (or something similar). Start by placing the cork between your upper and lower teeth- you’ll feel a pretty intense stretch. The above video shows you how to do it. I’ve used this method and it provides a really deep, comforting stretch of the muscles.
There are a few things you can do to ease the pain of TMJ and get a good night’s sleep. First, try sleeping on your back. This position takes the pressure off of your jaw and neck, and can help to reduce pain. If you’re a side
There are also a few herbal remedies that can help to ease the pain of TMJ. This user suggests using peppermint oil, which can be very soothing. You can apply it directly to your jaw and neck.
Use a pain patch
There are pain patches available that can help to ease the pain of tmj. These can be found at most drug stores. Apply the patch to the area of pain. I’ve had good success with the SalonPas pain relief patch, but there are many other brands available. I’ve also had success with a CBD pain patch. Some people have success with CBD oil, but I’ve found that the patch works better for me. The way CBD works is by interacting with the endocannabinoid system, which helps to regulate pain and inflammation.
Use a pain cream
If the pain is really severe, you may want to try using a numbing cream. These can be found at most pharmacies. Apply the cream to the area of pain and wait for it to take effect. You should only use these products as needed, as they can cause skin irritation if used too often.
Use a cold pack
Applying a cold pack to the area of pain can also help to ease the pain. Wrap the cold pack in a towel and apply it to the area for 15-20 minutes at a time.
Take pain medication
If over-the-counter products aren’t providing enough relief, you may need to take a pain medication prescribed by your doctor. Be sure to take the medication as directed and only use it as needed. I prefer staying away from pain medications- though in my own situation, the pain isn’t serious enough to warrant them.
Anti-inflammatory OTC medications
These may also help to ease the pain. They work by reducing inflammation in the joint. Be sure to follow the instructions on the label.
This is an option that may help some people. I have never personally tried it, but I know many people who have had success with it. It’s not something you can do right before bed or at 2 AM when you’re having a flareup, but it’s worth considering if you’re looking for long-term relief.
These are a few things that may help you to ease the pain of TMJ and get a good night’s sleep. Talk to your doctor about what options are best for you. And remember, you’re not alone! TMJ is a common condition that affects many people
There are a few things you can do to ease the pain of TMJ and help you get a good night’s sleep. Use a pain patch, apply a cold pack, or take pain medication as needed. Experiment to see what works best for you and get the relief you need to get a good night’s rest.
I was diagnosed with insomnia when I was in my 20s. It’s not like I couldn’t sleep at all, but I could only sleep for about 4 hours a night. As someone who had to stay up late for work, the lack of sleep caused me to oversleep during the day. This blog will help you figure out how to deal with your insomnia- emphasizing practical solutions!