If you’ve been told to wear a night guard, chances are you’re either grinding your teeth at night, dealing with jaw pain, or trying to protect your pearly whites. While they might not be the most glamorous bedtime accessory, night guards can seriously improve your oral health – and your sleep. But let’s be honest: adjusting to one can be a bit of a mission.
Whether you’ve just got your first night guard or you’re struggling to stick with it, this guide will give you all the practical tips you need to stay comfy and make your night guard as effective as possible.
What’s a Night Guard, and Why Do You Need One?
A night guard (also called an occlusal splint or dental guard) is a custom-fitted appliance you wear over your teeth while you sleep. It’s designed to stop your upper and lower teeth from grinding together – a condition known as bruxism. Some people also wear them to relieve tension from TMJ disorders (jaw joint issues) or protect dental work like crowns and veneers.
If left untreated, nighttime grinding can lead to all sorts of drama – cracked teeth, headaches, jaw pain, and even broken fillings. Wearing a night guard regularly helps you avoid costly dental repairs and chronic pain down the track.
Types of Night Guards
Before diving into tips, it’s helpful to know there are a few different kinds of night guards:
1. Soft Night Guards
Best for mild grinders. They’re more flexible and easier to get used to but don’t last as long.
2. Hard Night Guards
Made for moderate to heavy grinders. They’re more durable but can take longer to feel comfortable.
3. Dual Laminate Night Guards
A mix of soft and hard layers. Great for people who need both comfort and strength.
4. Boil-and-Bite Guards
Available at pharmacies. They’re not custom-made, but they’re cheap and better than nothing in the short term.
5. Custom Dental Night Guards
Made by your dentist to fit your teeth perfectly. They offer the best protection and comfort – but they do cost more.
Tips for Comfort and Effectiveness
Tip 1: Give It Time – It’s Totally Normal to Feel Weird at First
Let’s face it, wearing a lump of plastic in your mouth isn’t going to feel natural straight away. Most people take a few nights to get used to the feeling. Some even find it hard to fall asleep the first couple of nights.
But don’t give up! Consistency is key. Your mouth and brain will adapt surprisingly quickly if you stick with it every night. After a week or two, it’ll become second nature.
Tip 2: Clean It Daily – A Dirty Night Guard Is a No-No
Your night guard lives in your mouth all night, picking up bacteria, saliva, and plaque. So, the last thing you want is to pop it back in every night without a proper clean.
Here’s how to keep it fresh:
- Rinse it with cold water when you take it out in the morning.
- Use a soft toothbrush (not the one you brush your teeth with!) to gently scrub it with mild soap or non-abrasive toothpaste.
- Let it air dry completely before putting it in the case.
- Avoid hot water – it can warp the material, especially with soft or boil-and-bite guards.
- Give it a deeper clean once a week using denture tablets or a special night guard cleaner.
Tip 3: Store It Properly – Don’t Just Chuck It Anywhere
A lot of people make the mistake of leaving their night guard on the bathroom bench or wrapped in a tissue. Bad move! Not only does that expose it to more germs, but you also risk throwing it out by accident.
Keep your night guard in a ventilated case, preferably in a dry, cool place. That way, you’re keeping it safe from bacteria, pets (yes, dogs love to chew these things), and potential warping.
Tip 4: Watch What You Eat Before Bed
Believe it or not, what you eat and drink before bed can affect how comfortable your night guard feels. Avoid sticky, sugary, or spicy foods too close to bedtime – they can increase saliva production or cause irritation, making it harder to settle with your night guard in.
And steer clear of alcohol and caffeine before bed – they can mess with your sleep quality and even make bruxism worse.
Tip 5: Ease Jaw Tension Before Sleep
If jaw tension is your issue, doing a few light jaw stretches or applying a warm compress before bed can really help. It helps relax your facial muscles, so the night guard doesn’t feel as tight or intrusive when you first pop it in.
Even some gentle neck and shoulder stretches can go a long way. And don’t forget to wind down properly – stress is a massive trigger for clenching and grinding.
Tip 6: Don’t Bite Down – Just Let It Sit Naturally
One of the biggest mistakes people make is clenching on the night guard while falling asleep. Ironically, this defeats the whole purpose.
Instead, once it’s in, try to relax your jaw and let your teeth rest naturally on it. Don’t force it into place by biting down – your jaw muscles need to be at ease for the night guard to do its job properly.
Tip 7: Replace It When Needed
Like anything, night guards don’t last forever. Even high-quality custom ones eventually wear down, especially if you’re a heavy grinder. Signs you might need a new one:
- Cracks, holes, or thinning in the material
- It starts to feel loose or no longer fits snugly
- You wake up with more jaw pain than usual
Depending on the type and how often you use it, a night guard can last anywhere from 6 months to 5 years. Check in with your dentist regularly to keep track.
Tip 8: Talk to Your Dentist About Fit
If your night guard is causing pain, making you gag, or doesn’t seem to fit right – don’t just put up with it. Book an appointment with your dentist. An ill-fitting guard can do more harm than good.
Sometimes, a simple adjustment or even a refit can make a world of difference in how comfortable it feels.
Tip 9: Use It Every Night – Not Just When You Remember
The real benefits of a night guard come from using it consistently. If you only wear it a couple of nights a week, you’re not getting the full protection or relief it’s meant to provide.
Make it part of your nightly routine – brush teeth, floss, rinse your guard, and pop it in. After a while, it’ll feel just as normal as pulling the doona up.
Tip 10: If You’re Still Struggling, Explore Alternatives
In some cases, a traditional night guard isn’t the right solution. If you’ve tried everything and still can’t get comfortable, chat with your dentist about other options like:
- Different types or materials (some are thinner or more flexible)
- A partial coverage guard (covers only front or back teeth)
- Oral sleep appliances (if your grinding is tied to sleep apnoea)
Final Thoughts
Wearing a night guard might feel a bit awkward at first, but the long-term benefits far outweigh the initial adjustment. It protects your teeth, relieves jaw pain, and helps prevent future dental bills that’ll make your eyes water.
Stick with it, keep it clean, and don’t hesitate to get help from your dentist if it’s not quite right. Your smile (and your sleep) will thank you for it.
Got questions about night guards or unsure if you need one? It’s always best to have a yarn with a local dentist. They can recommend the best type and make sure it’s spot-on for your needs.
