Sleepless Nights and TMJ Pain? How Your Sleep Position Might Be to Blame

June 3, 2024

Do you ever wake up with a sore jaw, headaches, or a tight feeling in your face? If you also experience TMJ (temporomandibular joint) pain, your sleep position might be the culprit. Certain positions can put undue stress on your jaw joint, worsening TMJ symptoms. But fear not! By making some adjustments to your sleep posture, you can find sweet relief and wake up feeling refreshed.

How Sleep Position Affects TMJ

The temporomandibular joint connects your jawbone to your skull. When you sleep in a position that strains this joint, it can lead to:

The Impact on Muscles and Joints

Uneven Pressure Distribution: Sleeping on your stomach or side with your head turned can cause your jaw to rest in an unnatural position. This puts uneven pressure on the muscles and ligaments surrounding the TMJ joint, leading to strain and tension. Imagine holding your arm at an awkward angle for hours – the muscles would get tired and sore. The same principle applies to your jaw muscles when sleeping in a strained position.

Joint Compression:  Certain sleep positions can compress the TMJ joint itself. For example, sleeping on your stomach can cause your chin to tuck in, compressing the joint and potentially causing pain or a feeling of tightness.

Disc Displacement:  The TMJ joint contains a small disc that acts like a cushion and helps with smooth jaw movement. When you sleep in a position that strains the joint, this disc can become misaligned or displaced. This can lead to pain, clicking sounds in the jaw, and difficulty opening and closing your mouth.

Additional Considerations

Chronic Strain: Over time, consistently sleeping in a position that strains the TMJ can lead to chronic inflammation and pain. This can contribute to other issues like headaches and difficulty concentrating.

Individual Variations: The specific way your sleep position affects your TMJ may vary depending on your individual anatomy and the severity of your TMJ condition. Some people might be more sensitive to certain positions than others.

Finding the Best Sleep Position for TMJ Relief

While there isn’t a one-size-fits-all sleep position for TMJ, certain choices can significantly reduce strain on your jaw joint and promote a more restful sleep. Here’s a deeper dive into the optimal sleep positions for TMJ sufferers:

The Champion: Sleeping on Your Back

Generally considered the gold standard for TMJ-friendly sleep, this position keeps your head, neck, and spine in a neutral alignment. This minimizes pressure on the jaw joint and promotes relaxation of the surrounding muscles.

Making Back Sleeping Work for You:

Pillow Perfection: Choose a supportive pillow that cradles your head and keeps your neck aligned with your spine. Consider adjustable pillows that allow you to customize the height for optimal comfort.

Ditch the Pillow Pile: Avoid using too many pillows, as this can hyperextend your neck and potentially worsen TMJ pain.

Knee Support: Placing a small rolled-up towel or pillow beneath your knees can help maintain proper spinal curvature and reduce lower back strain, further promoting relaxation.

The Runner-Up: Modified Side Sleeping

If sleeping on your back isn’t comfortable, a modified side sleeping position can offer some relief:

Prop Yourself Up: Use pillows to elevate your upper body and avoid having your head twisted in an unnatural position. This reduces pressure on the jaw joint.

Knee Alignment Matters: Place a pillow between your knees to maintain spinal alignment and prevent your hips from rolling forward, which can strain your lower back and indirectly impact your jaw.

Ditch the Under-Pillow Arm: Avoid sleeping with your arm tucked under your pillow. This can strain your jaw joint and neck muscles.

Positions to Avoid

Certain sleep positions can exacerbate TMJ pain. Here’s what to avoid:

Sleeping on Your Stomach: This position is a big no-no for TMJ sufferers. It forces your head and neck to turn unnaturally, putting significant strain on your jaw joint and surrounding muscles.

Side Sleeping with a Tucked Chin: This position compresses the TMJ joint and can worsen pain and clicking sounds.

Tips for Back Sleeping

Choosing the Right Pillow:

Support is Key:  Look for a pillow that provides adequate support for your head and neck. It should cradle your head comfortably, keeping your neck in a neutral alignment with your spine. Consider the following factors:

Sleeping Style: Back sleepers typically benefit from pillows with a medium loft (height).

Body Size: People with broader shoulders may require a slightly thicker pillow for proper neck support.

Filling Material: Common options include memory foam, down, or buckwheat. Experiment with different fillings to find one that suits your comfort preferences.

Adjustable Options: Adjustable pillows allow you to customize the height for optimal support. This can be particularly helpful if you tend to toss and turn throughout the night.

Positioning for Comfort:

Ditch the Pillow Pile: Using too many pillows can hyperextend your neck, potentially worsening TMJ pain. Stick to one well-chosen pillow that provides proper support.

Knee Support: Placing a small rolled-up towel or pillow under your knees can significantly improve comfort. This helps maintain the natural curve of your lower back and prevents strain, promoting overall relaxation.

Body Alignment: Pay attention to your overall body position. Ensure your shoulders are relaxed and not hunched forward. You can place a rolled-up towel or light blanket behind your lower back for additional support if needed.

Additional Considerations:

Relaxation Techniques: Incorporating relaxation techniques before bed can help reduce muscle tension and promote better sleep. Techniques like deep breathing or progressive muscle relaxation can be very beneficial.

Gradual Adjustment: If you’re not accustomed to sleeping on your back, it might take some time to adjust. Be patient and consistent with your efforts. Your body will eventually adapt to the new sleep position.

Listen to Your Body: Pay attention to how you feel when you wake up. If you experience any pain or discomfort, try adjusting your pillow or experimenting with slightly different positioning until you find what works best for you.

Additional Tips for TMJ-Friendly Sleep:

Creating a Relaxing Sleep Routine:

Develop a Consistent Sleep Schedule: Go to bed and wake up at roughly the same time each day, even on weekends. This helps regulate your body’s natural sleep-wake cycle and promotes better sleep quality.

Wind Down Before Bed: Avoid stimulating activities like watching TV or using electronic devices close to bedtime. Opt for calming activities like reading a book, taking a warm bath, or practicing light stretches.

Create a Relaxing Sleep Environment: Ensure your bedroom is dark, quiet, and cool. Invest in blackout curtains, earplugs, and a comfortable room temperature to minimize distractions and promote relaxation.

Managing Stress:

Stress Reduction Techniques: Chronic stress can worsen TMJ pain. Incorporate stress-management techniques like yoga, meditation, or deep breathing exercises into your daily routine.

Mindfulness Practices: Mindfulness practices like journaling or spending time in nature can help you become more aware of your stress triggers and develop coping mechanisms.

Lifestyle Habits:

Maintain Good Posture Throughout the Day: Poor posture throughout the day can contribute to TMJ issues. Be mindful of your posture while sitting, standing, and using electronic devices.

Avoid Chewing Gum: Chewing gum excessively can place strain on the TMJ joint. Consider limiting or eliminating gum chewing, especially in the evening.

Dietary Modifications: A healthy diet rich in fruits, vegetables, and whole grains can promote overall well-being and potentially reduce inflammation that may contribute to TMJ pain. However, consult with a healthcare professional or nutritionist for personalized dietary advice.

Apply Heat or Ice: Applying a warm compress or ice pack to your jaw for 10-15 minutes before bed can help alleviate pain and muscle tension.

Seeking Professional Help:

Physical Therapy: A physical therapist can assess your TMJ condition and develop a personalized exercise program to improve jaw mobility, strengthen supporting muscles, and reduce pain. They can also offer guidance on proper sleep posture and relaxation techniques.

Dentist: In some cases, a dentist may recommend a mouthguard to prevent teeth grinding or clenching during sleep, which can contribute to TMJ pain.

Rest Easy and Wake Up Rejuvenated

If TMJ pain persists despite your efforts, seeking professional help is crucial. Our experienced physical therapists at Gordon Physical Therapy can assess your specific condition and create a personalized treatment plan to address your TMJ pain and improve your sleep quality. We offer various techniques, including manual therapy, exercises to strengthen and improve jaw mobility, and guidance on relaxation and stress management.

Don’t hesitate to take control of your sleep and well-being! Call us today at 509.892.5442 to schedule an appointment. We are conveniently located at Spokane Valley, WA.