Jaw clenching during waking hours—known clinically as awake bruxism—affects an estimated 20-30% of adults (Zielinski et al., 2024). While sleep bruxism occurs during sleep, awake bruxism happens while people are conscious but typically unaware of the behaviour. In both cases, awareness-based interventions can help—during the day through conscious relaxation, and at night through gentle cues during micro-arousals (lighter sleep phases).
Here's the good news: because awake bruxism involves the conscious part of your brain, it responds to awareness-based interventions. The challenge is that "just relax" advice fails without proper tools to build awareness.
Why jaw clenching is hard to stop
Awake bruxism typically manifests as sustained clenching, jaw bracing, or teeth contact during concentration, stress, or emotional tension (Bracci et al., 2024). Three factors make it difficult to control:
Unconscious habit formation. Most people clench without realising it. The behaviour becomes automatic over time, occurring during focused work, driving, or stressful conversations.
Stress amplifies but doesn't cause it. Research shows awake bruxers have higher anxiety and stress sensitivity, but stress alone doesn't explain the behaviour. Some studies even suggest clenching may serve as a coping mechanism—a physical outlet for psychological tension.
No immediate feedback. Unlike biting the tongue, jaw clenching produces no obvious signal. People can clench for hours without noticing until pain develops.
Evidence-based approaches
1. Awareness training through check-ins
Random prompts throughout the day asking you to notice your jaw state can build conscious recognition of an unconscious habit. In clinical research, this is called Ecological Momentary Assessment (EMA)—but the principle is simple: you can't change what you don't notice.
Research from the University of Padova found that this approach can significantly increase awareness of jaw position. Subjects reported their jaw state (relaxed, clenching, bracing) when prompted, creating a feedback loop that helps break the automaticity of the behaviour.
How to do it:
- Low-tech: Set random reminders on your phone, or stick post-it notes on your computer, bathroom mirror, or fridge to remind yourself to check in with your jaw
- App-based: The JawSense app includes built-in jaw awareness check-ins with randomised prompts and analytics to track your patterns over time
Regular check-ins throughout the day train attention toward jaw position until it becomes more naturally conscious.
2. Biofeedback
Biofeedback involves monitoring jaw muscle activity and providing real-time feedback—sound, vibration, or gentle electrical stimulation—to interrupt clenching.
Here's the frustrating reality: despite decades of research showing biofeedback works, there have been few accessible devices available on the market. Studies have consistently demonstrated measurable reductions in jaw muscle activity within days of use (Jokubauskas & Baltrušaitytė, 2018), yet the validated science has never translated into widely available products.
The research shows biofeedback works by:
- Providing immediate awareness when clenching occurs
- Interrupting the habit loop before it reinforces
- Training voluntary relaxation responses over time
The key difference from sleep bruxism: during waking hours, the feedback is consciously processed and can trigger a voluntary response. This makes awake bruxism particularly suited to biofeedback training.
JawSense is developing a daytime biofeedback wearable specifically for this—using EMG sensors to detect clenching and gentle awareness cues (vibration or electrical, configurable) to help you notice and consciously relax. Join the waitlist for early access.
3. Physical therapy and exercises
A systematic review of physical therapy for bruxism found that various modalities—including exercises, posture training, and massage—may reduce jaw muscle pain and clenching activity (Amorim et al., 2018). While evidence quality was noted as limited, clinicians frequently report symptom relief with these approaches.
Recommended techniques include:
- Jaw stretches: Gentle opening and lateral movements
- Massage: Self-massage of masseter and temporalis muscles
- Postural awareness: Keeping tongue on palate, teeth slightly apart
- Relaxation exercises: Progressive muscle relaxation targeting the jaw
The JawSense app includes 47 guided exercises covering all of these categories, drawn from peer-reviewed clinical research.
4. Stress management
Since stress amplifies awake bruxism, management strategies provide supportive benefit. The NHS recommends breathing exercises, mindfulness, and regular physical exercise for those with teeth grinding. However, stress reduction alone typically doesn't eliminate the behaviour—it must be combined with awareness training.
What doesn't work
Splints alone. Night guards protect teeth but don't reduce daytime clenching. Some evidence suggests certain splint designs may even increase clenching in some individuals.
Willpower without tools. Telling yourself to stop clenching fails because the behaviour is unconscious. Awareness must come first.
One-time interventions. Habit change requires consistent practice over weeks. Single-session approaches rarely produce lasting results.
The bottom line
Awake bruxism responds particularly well to awareness-based interventions because it involves the conscious part of your brain. Sleep bruxism happens during micro-arousals—lighter sleep phases where gentle awareness cues can still prompt relaxation without fully waking you.
Effective management combines:
- Building awareness through regular check-ins
- Real-time feedback to interrupt the habit loop
- Physical therapy to reduce muscle tension
- Stress management as supportive care
The research suggests: jaw clenching can be managed with the right tools and consistent practice. The challenge lies in maintaining awareness until new habits form.
Download JawSense free to get started with jaw awareness check-ins, guided exercises, and analytics to track your progress.
