Voted The UK's Best Pillow For Neck Pain 2025 •

Pain Relief Or Your Money Back

Voted The UK's Best Pillow For Neck Pain 2025

Pain Relief Or Your Money Back

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How to Sleep with a Relaxed Jaw

Stress, poor posture, and teeth grinding (bruxism) can lead to painful jaw tension at night.

But tension isn’t the only impact. It can also cause general jaw discomfort and disrupt your all-important sleep, leading to fatigue and other unpleasant side effects.

Thankfully, there are gentle stretches and other lifestyle changes to reduce jaw pain at night. Below, we’ll explain the best way to sleep with a relaxed jaw and why jaw tension worsens at night.

What Not To Do if You Clench Your Jaw

If you’ve noticed that you clench your jaw at night, it’s time to make some healthy changes to lessen the pain and discomfort.


Namely, you should try to avoid:

1. Sleeping on Your Stomach

Sleeping on your stomach can put extra pressure on your jaw, causing it to clench and strain.

Your jaw isn’t the only impacted body part. This position can also misalign your spine, worsening tension and causing back pain.

2. Using a Hard Pillow

A hard pillow doesn’t support proper head and neck alignment, which can lead to added pressure on the jaw, therefore causing more clenching and jaw pain.

Instead, snooze with a softer, more supportive pillow (like a memory foam alternative) for better alignment.

3. Caffeine and Alcohol Before Bed

Even if you don’t experience jaw tension, caffeine and alcohol close to bed should be limited. These are stimulants that can increase muscle tension, including in the jaw.

They can also disrupt sleep, leading to restless nights where you’re more likely to clench your jaw subconsciously. Ouch!

4. Chewing Gum Before Sleep

Chewing gum exercises your jaw muscles, which can lead to overactivity and tension if done too close to bedtime.

Studies have found that regular gum chewing is linked to higher chances of TMJ jaw pain (Tabrizi et al., 2024). Swap the gum for mints!

5. Sugar Before Bed

Lastly, consuming sugar before bed can spike blood sugar levels and disrupt sleep patterns, increasing stress and jaw clenching at night.

One study found that increased sugar intake corresponded with worse sleep quality (Alahmary et al.,2019).

Instead, opt for a lighter, more balanced evening snack to promote relaxation, such as tart cherries, as these contain a small amount of melatonin, a sleep-promoting hormone (McCulloch, 2018).

How To Sleep Comfortably With a Relaxed Jaw

Sleeping comfortably with a relaxed jaw starts with good sleep hygiene, such as keeping a consistent sleep schedule and creating a peaceful nighttime environment.

However, you can also experiment with gentle jaw exercises before bed. These can help to stretch tight muscles, and a warm compress can complement this and help you relax even further.

You may also want to practice self-massage or deep breathing to reduce stress and calm your mind. The calmer you feel, the less stress will appear in your body—and jaw.

Speaking of stress, managing stress and anxiety throughout the day can make a big difference in how well you sleep at night. Other signs of stress include frequent headaches, mood swings, odd pains, and anxiety (British Heart Foundation, 2024).

Take frequent breaks, practice mindfulness, and establish healthy boundaries to reduce stress in daily life.

Tense Jaw Pain Relief Measures

Lifestyle changes are helpful, but not if you need quick pain relief.

Over-the-counter pain relievers (e.g., paracetamol or ibuprofen) and muscle relaxants can temporarily relieve jaw tension, but they shouldn’t be relied on long-term. Always follow the instructions on the packet.

Mouthguards, especially occlusive mouthguards, are another pain relief strategy. They help prevent teeth grinding during sleep, reducing strain on the jaw and easing discomfort. However, they should be used alongside other therapies and lifestyle changes.

Botox injections are another option for reducing muscle tightness, though they’re more invasive.

Best Sleeping Positions for Jaw Relaxation

The best way to sleep with a relaxed jaw is in a comfy yet healthy sleeping position. This position allows you to take the pressure off your jaw and maintain a good posture, reducing aches and pains while you rest.

The best sleeping positions for jaw relaxation include:


Stomach sleeping isn’t advised, as this can increase pressure on your jaw.

Back Sleeping

Sleeping on your back is the best position for reducing jaw tension, as it properly keeps your head and neck aligned. This position helps minimise pressure on the jaw, preventing clenching and grinding when sleeping on your side or stomach.


However, you can elevate your support with an optimised memory foam pillow like the Groove Original. This specialised pillow eliminates pain in the jaw, neck, and upper back using an ergonomic shape and pressure-absorbing materials.

Shop Groove Pillows

Side Sleeping

If you prefer side sleeping, using a supportive pillow is key to adequately keeping your head and neck aligned. Similarly, this helps reduce strain on the jaw and minimises the risk of clenching or grinding during sleep—while also supporting your back.


Adjustable pillows are great for healthy side sleeping. The Groove Adjustable Memory Foam Pillow is customisable for all heights and comes with four removable panels for a guaranteed perfect fit.

Shop Groove Adjustable Pillow


You can also experiment with full-length body pillows, like the Groove Body Pillow, to maintain a comfortable side sleeping posture and reduce unnecessary jaw pressure.

Final Words

Bad jaw tension at night is frustrating, but it doesn’t have to be part of your nightly routine. Try these tips and see how much better your jaw is next time the sun goes down.


If you’re looking for extra help getting comfy on your back, the Groove Adjustable pillow is a great addition to any nighttime routine. It’s designed to support proper alignment and make back sleeping feel natural and super comfortable.


Learn more about the Groove Adjustable Memory Foam Pillow now.

Or jump back to the Groove blog for more sleep guides.

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