Temporomandibular joint disorders (TMJD) refer to pain in the jaw joint caused by joint abnormalities, arthritis, or other medical conditions. Common treatments for TMJD include changing your diet, managing stress, physical therapy with stretching and exercise, and anti-inflammatory medications. In addition to those treatments and home remedies, another often overlooked remedy to TMJD is adjusting your sleep position. Sleep is a crucial component of overall health and finding a comfortable sleeping position can be particularly challenging for individuals with TMJ because the wrong position can exacerbate TMJ symptoms. This can lead to disrupted sleep and increased discomfort during the day that results from unnecessary pressure being applied to the TMJ during sleep. In this article, we’ll explore the best sleeping positions for people suffering from TMJ disorder and discuss effective strategies to reduce discomfort and improve sleep quality. By adjusting your sleep posture, you can minimize TMJ pain and promote better rest.
How Sleep Positions Affect TMJ Symptoms
Sleep positions can significantly impact TMJ symptoms by influencing the alignment and pressure on the jaw, neck, and shoulders. Here are several ways sleep positions affect TMJ:
- Teeth grinding and clenching: Certain sleep positions can cause or worsen teeth grinding and clenching which is a leading cause of TMJ disorders that cause jaw pain.
- Muscle tension and strain in the head, neck, and shoulders: Improper sleeping posture can cause jaw muscle tension and strain which can contribute to TMJ discomfort.
- Head and neck support: Lack of proper support for the head and neck can misalign the musculoskeletal structures around the TMJ.
- Pressure on the head, neck, and jaw: Sleeping positions that put excessive pressure on the jaw and surrounding areas can worsen TMJ symptoms which can lead to more pain upon waking.
When the neck muscles relax during sleep, the weight of the head presses into the pillow, potentially shifting the jaw out of position. This misalignment can cause the jaw to be more painful upon waking. This is why finding the best sleeping position is important for minimizing discomfort and promoting better sleep for those with TMJ.
How to Sleep with TMJ
Sleeping with TMJ can be challenging because improper sleep positions and lack of support can exacerbate jaw pain and discomfort. Understanding the best practices for sleep posture and selecting the right bedding can significantly alleviate TMJ symptoms.
Best Sleeping Position for TMJ Sufferers
Sleeping on your back is considered the best position for reducing TMJ pain. This position avoids placing pressure on the jaw and helps keep the head and neck in proper alignment and provides increased support for the head, neck, and shoulders. Additionally, sleeping on the back lowers the risk of teeth clenching and jaw grinding which can exacerbate TMJ symptoms. To prevent neck strain, back sleepers should avoid using pillows that are too firm or too thick and should refrain from propping their heads up with their hands.
However, it is important to note that sleeping flat on the back can aggravate other health conditions such as sleep apnea and acid reflux. People with these issues should consult with a doctor to determine if adjusting their sleep position is a suitable option for managing TMJ symptoms when dealing with other comorbidities.
Sleep Positions to Avoid When Suffering from TMJD
For individuals with TMJ disorders, the worst sleeping positions can exacerbate TMJ symptoms and should be avoided.
- Sleeping on your stomach is particularly problematic because it often leads to improper spine alignment and increased stress on the jaw. This position can also heighten the risk of jaw clenching and teeth grinding which further intensifies TMJ symptoms.
- Similarly, sleeping on your side with your hand under the pillow can create misalignment in the head and neck which increases tension and pressure on the jaw causing it to become misaligned as pressure is applied to one side of the head. This position can push the jaw back toward the skull or to the side depending on the head’s orientation.
Avoiding these harmful sleep positions can help reduce strain on the jaw and improve overall sleep quality for those suffering from TMJ.
How to Adjust Sleeping Positions
Adjusting to a new sleeping position, particularly sleeping on your back, can be challenging for many individuals. Only about 10-15% of people naturally sleep on their backs but transitioning to this position can be made easier with a few strategies. Placing a small pillow under the arch of the spine can provide additional support and promote proper alignment. Using an adjustable mattress or a mattress that conforms to the body’s shape can also enhance comfort and make the transition smoother.
A supportive orthopedic pillow is beneficial for holding up the neck and maintaining alignment which is crucial for reducing TMJ symptoms. Experimenting with different arm and leg positions can help find the most comfortable configuration. By gradually incorporating these adjustments, individuals can improve their sleep posture and potentially alleviate TMJ discomfort.
Other Sleeping Tips for People Sleeping with TMJD
For those suffering from TMJ disorders, there are several other considerations that are important to keep in mind when trying to combat TMD symptoms.
- Understanding the importance of proper neck and head support is crucial. Investing in the right pillows can alleviate tension and prevent overcompensation of the facial and neck muscles. While softer, flatter pillows may be comfortable for some, finding a pillow with moderate to high support can dramatically help alleviate TMJ symptoms.
- If you grind your teeth or clench your jaw during sleep, custom oral appliances provided by a TMJ specialist can help manage these issues.
- Selecting the right mattress can also make a substantial difference. An adjustable mattress or one that conforms to the body’s shape can promote better alignment and make back sleeping more comfortable. This can also discourage sleeping on the side or stomach.
- Adjusting arm positions while lying on your back can also enhance comfort. Keeping the arms at the sides is best for neck support while having them by the head can cause shoulder strain.
By incorporating these tips, individuals with TMJD can improve their sleep quality and reduce discomfort.
Contact Dr Omrani if You Are Dealing with TMJD
If you are struggling with TMJ pain or discomfort in the Los Angeles area, don’t let it affect your quality of life any longer. Dr. Omrani and the team at Headache TMJ Los Angeles Pain Clinic are dedicated to providing comprehensive care and personalized treatment plans to address your TMJ issues effectively. Contact Dr. Omrani today to schedule an appointment and take the first step towards finding TMJD relief and improving your overall health and well-being.
TMJ Sleeping Position FAQs
How should you sleep with TMJ?
To sleep with TMJ, it is best to lie on your back to keep your head, neck, and spine properly aligned. This reduces pressure on the jaw and keeps your body positioned optimally. Use a supportive pillow that maintains proper neck alignment and avoid placing your arms above your head to prevent additional strain. This position can also help minimize teeth grinding and jaw clenching which should help alleviate TMJ symptoms.
Is sleeping without a pillow good for TMJ?
Sleeping without a pillow is generally not recommended for TMJ as it can lead to improper neck alignment and increased strain on the jaw. Using a supportive pillow that maintains the natural curve of your neck can help reduce TMJ symptoms by keeping your head and neck properly aligned. This alignment helps minimize pressure on the jaw and can prevent teeth grinding and jaw clenching.
How can I relax my jaw while sleeping?
To relax your jaw while sleeping, consider using a custom night guard to prevent teeth grinding and jaw clenching. Practicing relaxation techniques before bed like gentle jaw exercises, stress-reducing activities, and ensuring proper head and neck support with a comfortable pillow can also help keep your jaw relaxed throughout the night.
Does pillow affect TMJ?
The type of pillow you use can significantly affect TMJ symptoms. A supportive pillow that keeps your head and neck in proper alignment can reduce strain on the jaw and help prevent teeth grinding and jaw clenching.
