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The Importance of a Wind Down Routine for TMJ Pain Relief

Writer's picture: Brittany TaylorBrittany Taylor


Clenching overnight

If you suffer from TMJ pain or bruxism (nighttime teeth clenching), establishing a calming wind down routine before bed can make a significant difference in your symptoms. The jaw muscles and surrounding tissues often carry tension throughout the day, which can escalate into discomfort during the night. By incorporating a wind down routine, you can help signal to your body that it’s time to relax, reducing the likelihood of clenching and alleviating TMJ pain.


Start your evening with gentle stretches focused on the neck and jaw. These exercises, often prescribed by your physiotherapist, can help release built-up tension and promote better jaw alignment. Incorporating deep breathing exercises can further enhance relaxation and help you become more aware of any tension you might be holding in your jaw. Additionally, consider applying a warm compress to your jaw for a few minutes, which can soothe tight muscles and complement your prescribed exercises.


Wind down routine for Jaw pain
Self massage can be a key step in your wind down routine

Avoiding screens and bright lights in the hour leading up to bedtime can also aid relaxation. Instead, opt for a calming activity like reading or listening to soft music. And don’t forget to integrate any specific exercises your physiotherapist has recommended into your routine; these targeted movements are essential for strengthening and stabilizing the jaw.


By creating a peaceful environment and routine, you can enhance your overall sleep quality and reduce the severity of TMJ symptoms. Prioritizing this time for yourself not only contributes to better sleep but also promotes healthier jaw function. Remember, small changes can lead to significant improvements in your comfort and well-being!

For a more tailored approach to your TMJ dysfunction and pain book in to see one of our specialist TMJ Physiotherapist.

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