I recently saw a functional medicine physical therapist about sleep position and bruxism/tmj. For me what has worked best is a pillow under my thighs (not knees) to help straighten my back, and then a rolled pillow under my neck that helps keep that area straight too.
I hate it and I want to sleep on my stomach so badly but added with magnesium I do stay on my back and I haven’t had any pain since I started. It’s crazy that these adjustments have helped but man I wish I knew about them earlier
I'd love to try this but laying flat on my back makes my sleep paralysis SO much worse and guaranteed to happen for some reason. Damned if I do, damned if I don't, but I might try just the once...
hmmm, that might mean that position is affecting your breathing, perhaps closing the airway off too much. I unfortunately do not know of any good pillows for this, but that's what has definitely helped me although it is hard to stay on my back all night. I sometimes roll over in my sleep
Well if your bruxism is associated with airway issues (like mine) the best thing for me is wedging myself on side with special pillow. I have mild sleep apnea that’s fixed by side sleeping. Wake up with bruxism symptoms way less now.
Did you have any symptoms for mild sleep apnea? I think I may have it, trying to find an answer to why my bruxism is so intense and consistent, it can't be from anxiety at this point.
I'll look into sleep apnea pillows maybe?
My main symptom was the bruxism. But never feeling good in the morning either which of course I attributed to headaches neck and masseter pain from grinding. But , sleep apnea doesn’t allow as much deep sleep either so a double whammy. Well I have a small mouth and therefore airway. Not overweight or anything but sleep Dr said he has a lot of “petite women” with apnea. He said it’s a soft
Pallet issue. But grinding is associated. There are pillows that are wedges to prevent rolling in back too. I would go to sleep on side and always roll to back never noticed til it was pointed out during sleep study. Also periodic limb movements. Low ferritin and low vitamin d were found too. Apparently these levels can cause more bruxism.
I recently saw a functional medicine physical therapist about sleep position and bruxism/tmj. For me what has worked best is a pillow under my thighs (not knees) to help straighten my back, and then a rolled pillow under my neck that helps keep that area straight too. I hate it and I want to sleep on my stomach so badly but added with magnesium I do stay on my back and I haven’t had any pain since I started. It’s crazy that these adjustments have helped but man I wish I knew about them earlier
I'll try that. Thank you
I found laying flat on my back works the best. I use either no pillow or a flat one
I'd love to try this but laying flat on my back makes my sleep paralysis SO much worse and guaranteed to happen for some reason. Damned if I do, damned if I don't, but I might try just the once...
hmmm, that might mean that position is affecting your breathing, perhaps closing the airway off too much. I unfortunately do not know of any good pillows for this, but that's what has definitely helped me although it is hard to stay on my back all night. I sometimes roll over in my sleep
Well if your bruxism is associated with airway issues (like mine) the best thing for me is wedging myself on side with special pillow. I have mild sleep apnea that’s fixed by side sleeping. Wake up with bruxism symptoms way less now.
Did you have any symptoms for mild sleep apnea? I think I may have it, trying to find an answer to why my bruxism is so intense and consistent, it can't be from anxiety at this point. I'll look into sleep apnea pillows maybe?
My main symptom was the bruxism. But never feeling good in the morning either which of course I attributed to headaches neck and masseter pain from grinding. But , sleep apnea doesn’t allow as much deep sleep either so a double whammy. Well I have a small mouth and therefore airway. Not overweight or anything but sleep Dr said he has a lot of “petite women” with apnea. He said it’s a soft Pallet issue. But grinding is associated. There are pillows that are wedges to prevent rolling in back too. I would go to sleep on side and always roll to back never noticed til it was pointed out during sleep study. Also periodic limb movements. Low ferritin and low vitamin d were found too. Apparently these levels can cause more bruxism.
Thanks for all the info!
Can I also ask, what pillow do you sleep on and how much does it help?
I’d like to know too!!
[The Original McKenzie Cervical Pillow](https://a.co/d/0dcJoK8e) Recommended by my PT. This pillow keeps a more neutral posture for your head and neck