How to get the most out of your sleep when suffering from TMD.

Sleeping position matters

Adequate sleep is necessary to manage symptoms of TMD, but if you suffer from this disorder you likely have a difficult time finding a comfortable sleeping position.

The position in which you sleep can either strain or support the muscles and joints in your face and shoulders, so your pain may be telling you to switch things up when it comes to settling in for the night.

Best and worst sleeping positions  

So what is the best sleeping position for TMD patients? Try sleeping on your back. This can produce numerous benefits:

  • Puts no pressure on the jaw
  • Prevents tooth-grinding and jaw-clenching (a common symptom of TMD)
  • Supports the head, neck, and shoulders
  • Provides proper body alignment

The worst sleeping positions for TMD is lying flat on your stomach or on your side with your arm under your head. These both can be damaging to your general posture, eventually aggravating symptoms of TMD.

Other sleeping tips

Getting into the habit of sleeping on your back may be difficult. And often, other sleeping habits need to be introduced for TMD symptoms to subside.

So here are a few TMD-specific tips to help you get as comfortable as possible while you rest.

Pillows matter

Finding the right pillow can make sleeping on your back less of a chore. An orthopedic pillow could be the key to your best night’s rest.

Be arm-aware

If you’re more intentional about where you place your arms, you may find that you fall asleep with more ease. Find ways to use your arms to get comfy, but avoid placing them up by your head. This can strain your neck muscles and cause more harm than good.

Try some yoga at bedtime

Especially if you’re able to find some TMD-specific exercises, this tip could transform how well you sleep! Yoga is known to help your body and mind relax, just check with your doctor if you’re unsure whether this would be a safe and helpful step in your journey to wellness.

Long-term solutions  

The most effective way to reduce TMD symptoms is to get to the root of the problem. Invest in a long-term solution by contacting a specialist. Receiving specialized TMD treatment might just change your life.

A message from Dr. Amy Hartsfield: At TMJ & Sleep Solutions of Alabama, our mission is to provide personalized care to restore quality of life, one patient at a time. If you are experiencing issues with sleep, don’t hesitate to contact us and schedule an appointment!