Are you concerned that TMJ disorder may affect your sleep quality? If so, you’re not alone— a significant portion of the population suffers from this condition at some point in their lives. Fortunately, some steps can help improve your sleeping posture and minimize the associated pain of TMJ disorder.
In this article, we’ll discuss how to choose the best sleeping position for people suffering from TMJ disorder and what measures help make nighttime more comfortable. Read on to learn more about effective strategies to reduce discomfort related to temporomandibular joint conditions during sleep.
Why Does Sleep Position Matters
When you are asleep, and your neck muscles are relaxed, the weight of your head presses down on your pillow or arm. As your head presses into the pillow, the pressure exerted on your jaw might cause it to shift slightly out of position. As a result, your jaw may be more painful upon waking than it would have been had you not slept.
Stress can also affect the neck, causing it to become twisted or compressed at an unnatural angle. This bizarre misalignment simply serves to increase the strain on your jaw.
Sleep Position to Help Alleviate TMJ Pain
It is essential for patients with TMJ issues and discomfort to understand the necessity of good neck and head support. Investing in pillows that provide this support reduces facial and neck muscle tension and overcompensation.
You may prioritize support with some softer, flatter pillows, but it may make all the difference to find one with moderate to high support. Choosing a sleeping position that does not strain your head or neck is also crucial.
Find sleep positions that do not promote teeth grinding or jaw clenching; if you have these issues while sleeping, inform your TMJ specialist. They can provide you with nighttime oral appliances that can assist in managing these diseases.
On the Back
Sleeping on the back is regarded as an optimum posture for lowering discomfort because it prevents pressure on the jaw, keeps the head and neck in better alignment, gives additional support for the head, neck, and shoulders, and reduces the likelihood of teeth clenching or grinding. However, it is essential to prevent straining the neck by raising the head too high. Because it can cause neck discomfort, back sleepers should avoid using too-firm or too-thick pillows and refrain from holding their heads up with their hands.
If you are not accustomed to sleeping on your back, there are a few things you may do to adjust. In addition to ensuring that you have a cushion designed specifically for sleeping on your back to place under your head, you may also use a tiny pillow to place under the arch of your spine.
Back sleepers may also benefit from a mattress that conforms to the shape of their body, as this may be more comfortable. If you find it uncomfortable to sleep on your back with your arms at your sides, you can adjust them to a more comfortable position.
Although it is better for your neck if your arms are at your sides, you may find it most comfortable if you position little cushions between your arms and your sides or if you rest your arms on your chest or stomach.
What Sleep Position to Avoid
On the Stomach
Stomach sleeping is the worst position for TMD sufferers. This is a result of a misaligned spine and jaw stress. Additionally, the stomach position increases the likelihood of jaw clenching and teeth grinding. Sleeping on your side with your hand beneath your pillow can aggravate TMD symptoms. This harmful sleeping position causes head and neck misalignment, making TMJ pain quite likely.
Frequently Asked Questions
How should you sleep with TMJ?
Sleeping on your back will be the best position if you suffer from TMJ, as this will help keep your head and neck in a neutral position. This position will help decrease the tension in your jaw and can help to reduce the pain and inflammation you may be feeling.
Can sleeping on the side cause TMJ?
Some evidence suggests that sleeping on the side can push the jaw back toward the skull, aggravating TMJ symptoms. It’s generally recommended that people with TMJ sleep on their backs in order to keep the jaw in a more natural position. If you find it difficult to sleep on your back, try using a supportive pillow to keep your neck and head in alignment. Try gently stretching your jaw before bedtime.
Why is my TMJ worse at night?
TMJ is worse at night because you’re prone to grind your teeth and clenching your jaw. This can cause inflammation in the temporomandibular joint, which leads to pain and discomfort.
You can do a few things to help relieve TMJ pain at night:
- Wear a mouthguard while you sleep.
- Apply ice or heat to the area.
- Take over-the-counter pain medication.
If the pain is severe or persists for more than a week or two, it’s best to see a dentist or orthodontist for treatment.
Read More: How is TMJ Diagnosed?
Consult with Garza DDS to learn more about TMJ sleeping positions
Suppose you are struggling to find a comfortable way to sleep due to persistent jaw pain. In that case, it is important to consult with a medical professional to evaluate the problem and determine appropriate treatment options. Changing sleep positions can be helpful for many people, but they may only work for some. Dr. Garza DDS can help you learn more about TMJ sleeping positions and how to find relief from your jaw pain. Contact us today to schedule an appointment.