How to Sleep Better with TMJD
TMJ pain can make it difficult to sleep comfortably, which can lead to fatigue and other problems. Here are a few tips for sleeping better with TMJ:
Create a sleep-friendly environment. This is the information supplied by the CDC:
Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
Avoid large meals, caffeine, and alcohol before bedtime
Get some exercise. Being physically active during the day can help you fall asleep more easily at night. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Choose the right pillows and mattress. Many people have difficulties choosing comfortable pillows. I always recommend the same thing first. Take one of your least expensive (junky) pillows, take a ribbon, and tie the middle of the pillow so that it is loosely shaped like a bow tie. This supports the neck in a way that places it in a good curve and can help when you toss and turn frequently at night
Manage TMJ pain at night. If you experience TMJ pain at night, try applying a warm compress to your jaw or taking over-the-counter pain medication. You may also want to use a mouth guard to prevent clenching and grinding your teeth at night. Some dentists specialize in neuromuscular dentistry and can fit you with a special orthotic that can reduce pain by placing the teeth and jaw in a position that is the optimal most relaxed position.
If you are having trouble sleeping with TMJ, talk to your doctor. They can help you to develop a sleep plan and recommend other treatments to manage your TMJ pain. Spend time doing stuff you enjoy with people you care about. Dr. Josh
Great info.