When people think about sleep aids, things like blackout curtains or white noise machines often come to mind. But there’s one simple tool that might be overlooked: the mouthguard. Originally known for protecting teeth during sports, mouthguards—or more specifically, night guards—can play a powerful role in improving sleep quality for many people.
Whether you grind your teeth, suffer from jaw pain, or even snore, a properly fitted mouthguard might be the key to more comfortable and restorative sleep.
What is a Night Mouthguard?
A night mouthguard is a dental appliance worn over the teeth while you sleep. It’s usually made from soft plastic or a firmer acrylic material and is custom-molded (by a dentist) or available over-the-counter in a boil-and-bite style.
Mouthguards are designed to prevent contact between the upper and lower teeth, protect tooth enamel, and relieve pressure on the jaw. But their benefits go far beyond dental protection.
Sleep Problems a Mouthguard Can Help With
1. Teeth Grinding (Bruxism)
Bruxism is a common condition where people unconsciously grind or clench their teeth—often during sleep. This can lead to:
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Worn-down teeth
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Jaw pain or tightness
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Headaches upon waking
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Disrupted sleep for both the person and their partner
A night guard acts as a barrier between your teeth and cushions the effects of grinding. It doesn’t stop the behavior but minimizes damage and often leads to more relaxed sleep.
2. TMJ Disorders
Temporomandibular joint (TMJ) disorders can cause pain in the jaw, clicking sounds, and difficulty opening the mouth fully. The discomfort often peaks at night and interrupts sleep.
Wearing a night guard can reduce pressure on the jaw joints and muscles, easing tension and improving sleep quality for those affected.
3. Snoring and Mild Sleep Apnea
Some specially designed mouthguards—called mandibular advancement devices (MADs)—help reduce snoring and mild obstructive sleep apnea by gently pushing the lower jaw forward. This adjustment keeps the airway more open, improving airflow during sleep.
While not a cure for sleep apnea, these devices can significantly reduce snoring and nighttime breathing interruptions in mild to moderate cases.
Benefits of Using a Mouthguard for Sleep
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Improved sleep quality: Less grinding or jaw tension can lead to more uninterrupted rest.
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Reduced pain: Many users report fewer morning headaches and less facial soreness.
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Better dental health: Protecting your enamel and bite can save on costly dental repairs.
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Partner-approved: Snoring reduction is often a benefit for bed partners too!
Types of Mouthguards for Sleep
| Type | Best For | Pros | Cons |
|---|---|---|---|
| Custom-Fit (Dental) | Bruxism, TMJ, Snoring | Highest comfort and effectiveness | Most expensive (often $300–$800) |
| Boil-and-Bite | Occasional grinders or budget-conscious users | Affordable, better fit than generic | May wear out faster |
| Mandibular Advancement Devices (MADs) | Mild sleep apnea and snoring | Improves airway alignment | Can take time to adjust to; not for severe apnea |
| Stock Guards | Temporary or emergency use | Cheap and accessible | Bulky, often uncomfortable |
Tips for Using a Mouthguard at Night
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Clean it daily to prevent bacterial buildup—use cool water and a gentle cleanser or dental tablet.
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Replace it regularly, especially if it becomes worn or uncomfortable.
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Talk to your dentist before starting, especially if you have dental work, TMJ issues, or signs of sleep apnea.
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Give it time—it may take a few nights to adjust to wearing a guard during sleep.
Conclusion
If your sleep is affected by jaw pain, clenching, grinding, or snoring, a mouthguard might be a surprisingly effective solution. It’s a small addition to your bedtime routine that can make a big difference in how rested you feel each morning.
Whether you go with a custom-fitted option or a more affordable over-the-counter version, protecting your teeth and your sleep is an investment worth making. Talk to your dentist or doctor to find the best fit for your needs—and rest easier knowing your mouth (and sleep) are in good hands.
If you or someone you know struggles with sleep, please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals.
