Relaxation Methods to Use Prior to Sleep – CustMbite

Relaxation Methods to Use Prior to Sleep

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How relaxing for sleep can help with bruxism or TMJ

People who suffer from TMJ or bruxism can have painful nighttime teeth clenching. This can cause your teeth to become ground down, exposing the nerves and causing a great deal of pain whether you’re awake or asleep. It can also cause jaw pain and other maladies. One solution to this drastic affliction is to use a mouth guard for sleep. Our CustMbite Nightguard is an excellent way to alleviate jaw pain and tension. 

To further prevent the painful teeth clenching and grinding, you can practice certain relaxation techniques before you go to sleep. This helps you preserve emotional, physical, and brain health. You’re not limited to only one relaxation method, and any one or combination of these can help reduce your nighttime teeth clenching. Continue reading to find out how relaxing for sleep can give you a pain-free night.

Relaxation Methods to Use Prior to Sleep

  1. Create a bedtime routine. It’s not only kids who can benefit from a regular bedtime routine. Yours can be as simple or elaborate as you want, but once you’ve established your routine, your brain becomes conditioned to going to sleep each time you practice it. Here are some ideas for what to include in your routine, but remember, it’s up to you to figure out what works for you.
    1. Meditation – even a few minutes can give you the clarity of mind you need to fall asleep.
    2. Notebook – keeping a notebook in your bedroom that you can dump all your thoughts and tasks for the upcoming day into before bed is another good way to clear your concerns and avoid laying awake worrying about the upcoming day.
    3. Herbal tea – There are certain teas that help make us sleepy, such as chamomile, valerian root, lavender, magnolia bark, or lemon balm. 
    4. Milk – warm or cold, it really does release chemicals that help our brains sleep.
    5. No technology – the screens we use tend to encourage wakefulness, so build in a technology limit after which you don’t view any kind of screen. If you must check email or messages before bed, use a blue light filter on your device to help avoid the suppression of your body’s natural melatonin production.
  2. You may want to include a specific relaxation technique once you’re in bed and ready to sleep. The following exercises are recommended by sleep experts and again, try a few and see what works best for you.
    1. Progressive muscle relaxation – beginning with your toes, scrunch up your muscles, hold for a count of 4, and release them all the way. Then your feet, your ankles, calves, and all the way up to your forehead. If you need to, you can go back down your body.
    2. Body scan – this is similar to the muscle relaxation in that you are going to focus on each part of your body from toes to top. This time, you will simply imagine that part of the body as being very heavy. When you’ve completed each body part, loosen any muscles that may have tightened up and picture your whole body being very heavy and loose. Chances are, you’ll be asleep before you get that far.
    3. 4-7-8 breathing – this gives you the chance to control your breathing and turn your brain away from thoughts that may be running through it. Inhale for a count of four, then hold your breath for a count of seven. Finally, exhale for a count of eight. As you focus on your breathing, your mind slows down and your body relaxes. This may take a while to get used to.
    4. Guided imagery – picture yourself being in a location that’s relaxing to  you. This may be a garden, the seashore, or deep in the woods, or it may be your own living room. Whatever scene you choose, go through the scene noticing first the major details, and then the smaller details. This is another exercise that gives your brain something to focus on, and at some point in your inventory, you will drift off to sleep. 

How a Sleep Guard Can Improve Your Sleep

While studies show that using relaxation techniques before sleep can help reduce the instances of teeth clenching or grinding during the night, it will not likely eliminate them completely. That’s where a good sleep guard comes in handy. 

Our CustMbite Nightguard was developed with dental professionals to help you get a good, solid night’s sleep. They’re made with our patented VistaMaxx material, which is much thinner than other sleep mouth guards. You won’t have any trouble breathing or even talking with our sleep guard. You can mold the trays to your own teeth in just a couple of minutes and remold them whenever you have dental work done. To wash, just toss these easy-to-use sleep mouth guards into the dishwasher.

How can I get a CustMbite Nightguard for myself?

Our affordable nighttime mouth guards are the perfect barrier between your teeth during sleep. They’re customized to your mouth to help prevent the sleep guard falling out during the night. Order your own CustMbite Nightguard today to see what a difference they can make!

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