Sleeping on our back or sides is better for your jaw and neck. Avoid sleeping positions where the jaw is resting upon a hand or arm – this also applies pressure to the jaw.
Always try to make sure that the tip of your tongue sits between your teeth, as this will enable the muscles in your jaw to relax. It is also important to stop or at least reduce habits that involve you clenching your jaw, such as chewing gum.
Opening your jaws causes the tongue to slump backward, obstructing your airway. “Even if you don't have sleep apnea, or you have mild sleep apnea, opening your mouth makes it much, much worse.”
PROPER JAW POSTURE
The teeth should not touch ever – except when swallowing. This comes as a big surprise to most people. When not chewing or swallowing, the tip of the tongue should rest gently on the tip and back of the lower incisors.
The jaw muscles should not be engaged except for biting into and chewing food. A vital aspect to not clenching and overusing the jaw muscles during the day, is to be mindful not to let your teeth touch together and consciously relax the jaw muscles. The key is to actually focus on your tongue position!
The teeth should be slightly apart and the muscles of the jaw are relaxed.
You know you have the right positioning when your mouth is closed with your teeth touching or barely apart. Your lips are closed, you're breathing through your nose, and your tongue is gently touching your palate (roof of your mouth). You don't feel any jaw pain, and your teeth are aligned.
Untreated Bruxism
The pressure between the upper and lower arch can force your teeth out of position. Over time, you might notice a shift in your bite. Not to mention, you can suffer enamel erosion and loose teeth without the right treatment, like using a nightguard.
The extent of incisal tooth display at rest is an important esthetic factor in evaluating the outcome of fixed and removable prosthodontic procedures [1]. Accepted prosthodontics guidelines recommend displaying 2–4 mm in the arrangement of upper incisor teeth below the relaxed lip [2].
“There is some evidence to suggest that sleeping on your side may affect facial shape over time,” said Dr. Rosmy Barrios, MD, a medical advisor for the Health Reporter. The idea is that the weight of your head and face cause you to put extra pressure on the skin and tissues.
Facial structure: mouth-breathing can actually lead the bones of the face to develop differently, yielding flat features, drooping eyes, a narrow jaw and dental arch, and a small chin, gummy smiles, dental malocclusion, including a large overbite and crowded teeth, poor posture.
Occasionally sleeping with the mouth open, such as during a common cold, may not lead to significant health issues. However, chronic mouth breathing may cause several complications. Chronic dry mouth due to sleeping with the mouth open can cause dental and other health complications.
Tired or tight jaw muscles, or a locked jaw that won't open or close completely. Jaw, neck or face pain or soreness. Pain that feels like an earache, though it's actually not a problem with your ear. Dull headache starting in the temples.
Grinding or bruxism involves moving the jaw with the teeth held together. This results in substantial visible wear and flattening of the teeth which is usually obvious both to dentist and patient. Clenching is simply holding the teeth together and tightening the jaw muscles.
If you have an anterior open bite, your upper and lower front teeth have a gap between them even when your mouth is closed. If you have a posterior open bite, your back teeth don't touch when your mouth is closed. This could be causing various issues for you, like: A lisp or another type of speech impediment.
When our bite is off, our muscles become strained. You may notice clicking sounds when you eat, chronic migraines, snoring, a sore jaw, and other uncomfortable issues. Our temporomandibular joint (TMJ) is the part of our mouth that acts as a hinge, attaching our lower jawbone to our skull.
Over time, this can damage your teeth and lead to jaw problems. It can cause teeth to crack, loosen, and even fall out. Teeth grinding and clenching—also called bruxism—can cause serious issues if left untreated. And people aren't always aware that they're doing it.
Correct Jaw Posture
Jaw should be relaxed, tongue on the roof of your mouth, and the teeth not touching. If you find yourself clenching gently set your tongue between your teeth. Remember to keep your head and neck tall with relaxed shoulders. Take the energy out of your jaw and keep your facial muscles relaxed.
Ideally you want to be able to open and close your mouth without strain or tension and without your jaw clenching. Your jaw should feel free to move up and down as well as sideways. In addition, it should never be forced open too wide beyond your comfort level.
Oral health specialists often point to too much stress and certain personality types as causes of bruxism. Bruxism often affects people with nervous tension, such as anger, pain, or frustration. It also affects people with aggressive, hurried, or overly competitive tendencies.
Try using a wedge-shaped pillow to elevate your head and upper torso while you sleep. Aim for an elevation of 30 to 60 degrees. This should help to keep your mouth closed, making you breathe through your nose. Sleeping with your head elevated can also help to reduce snoring and improve sleep apnea.
Mouth Breathing Effects
This behavior disrupts regenerative sleep—which plays an essential role in both your mental and physical wellness. Mouth breathing can also cause you to develop serious health issues as you age, including: Sleep Disordered Breathing. Poor Jaw Alignment.
Minor problems include chronically dry lips, mouth, and teeth (which increases the propensity for cavities). More often, however, mouth breathing leads to crooked teeth, an underdeveloped jaw and poor development of the face. When the mouth is left open to breathe, the muscles in the cheeks become taut.