How To Have A TMJ-Friendly Bedtime Routine

Written byTMJ Relief

Living with TMJ is challenging enough during the day, so ensuring you get proper sleep the night before is crucial.

I've learned how important it is to stick to a TMJ-friendly bedtime routine. This routine helps prepare both my mind and body for a night of rest, minimizing stress and clenching while I sleep.

Here's the sleep routine that saved my sanity and gave me back the restful nights I desperately needed.

1. Wind down early

Winding down at least an hour before you plan to sleep is crucial.

This can involve anything that relaxes you, from reading a book to listening to soothing music.

For me, shutting off electronics, dimming the lights, and immersing myself in a good book has worked wonders.

2. Light stretching or yoga

Incorporating light stretching or yoga into your nighttime routine can help alleviate the muscle tension often associated with TMJ.

Gentle neck and shoulder stretches have been especially beneficial for me, often easing the tension headache that's been building all day.

3. Mindful breathing and meditation

Practicing mindful breathing or meditation before sleep can calm your mind and relax your body.

Techniques like the 4-7-8 breathing method or even a short guided meditation session can help your body transition into sleep mode.

4. TMJ-friendly snacks

Avoiding hard, chewy snacks before bed can prevent triggering TMJ pain. Opt for softer snacks if you're hungry before bed.

I've found bananas, yogurt, or a small bowl of oatmeal to be safe and satisfying options.

5. Warm compress

Applying a warm compress to your jaw for 10-15 minutes can help relax the muscles and relieve pain.

I've found this practice to be one of the most soothing parts of my bedtime routine.

6. Maintain a regular sleep schedule

Sticking to a consistent sleep schedule — even on weekends — regulates your body's internal clock and can help you fall asleep and wake up more easily.

Consistency has been key in my journey towards better sleep with TMJ.

7. Limit fluid intake before bed

While staying hydrated is important, limiting your fluid intake an hour or two before bed can prevent middle-of-the-night bathroom trips which interrupt your sleep.

This simple adjustment has helped me get uninterrupted sleep, which is crucial when dealing with TMJ.


Living with TMJ doesn't mean resigning yourself to endless nights of poor sleep.

By implementing a TMJ-friendly bedtime routine, you can help your body prepare for and achieve a more restful sleep. This routine has been a game-changer for me, and I hope it can be for you too.

As with anything, consistency is key, so stick with it and enjoy the restful nights that follow.

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