How to Get Used to Wearing a Night Guard: Comfort Tips for Better Sleep

If you’ve just started wearing a night guard, you’re not alone in feeling a bit awkward. Many people find the first few nights challenging – the plastic feels bulky, saliva pools, and you might wonder if you’ll ever sleep comfortably again. The good news is that with a little patience and the right strategies, you can get used to your night guard faster than you think.

Adapting to a night guard is a process that typically takes one to two weeks. During this time, your mouth and brain need to accept the new sensation. But don’t worry – we’ve compiled a list of practical tips to help you adjust quickly, minimize discomfort, and ensure you get the restful sleep you deserve while protecting your teeth from grinding and clenching.

Why Does a Night Guard Feel Uncomfortable at First?

When you first start wearing a night guard, your mouth is not used to having a foreign object in it while you sleep. This can trigger excessive saliva production, a gag reflex, or a feeling of tightness. Additionally, if you have bruxism (teeth grinding), your jaw muscles are used to clenching, and the guard changes the way your teeth meet, which can feel odd initially.

It’s also common to experience minor soreness in your teeth or jaw during the first few days. This is because the guard is gently shifting your bite into a more relaxed position. However, if the discomfort persists or becomes severe, you should consult your dentist – but for most people, these symptoms fade quickly.

• Excess saliva production is normal – your mouth is adjusting to the new object.
• A mild gag reflex can occur, but it usually subsides within a few nights.
• Jaw soreness may happen as your muscles learn to relax with the guard in place.

Tips for Getting Used to Your Night Guard

Wear your night guard for short periods during the day. Instead of only wearing it at night, try putting it in for 30-60 minutes while you watch TV or read. This helps your mouth get accustomed to the feeling without the pressure of trying to sleep. Gradually increase the duration until it feels natural.

Practice wearing it before bedtime. Put your guard in about 30 minutes before you go to sleep. This gives your mouth time to adjust while you’re still awake, reducing the shock when you actually try to fall asleep. You can also do some deep breathing exercises during this time to relax your jaw muscles.

If your night guard feels loose or causes discomfort, talk to your provider about adjustments. A well-fitted guard should feel snug but not painful. For example, ALIGNERCO offers a range of custom-fit guards like the Custom-Fit Soft Night Guard and the Custom-Fit Hybrid Night Guard - Dual Arch, which are designed for maximum comfort. Ensuring you have the right type for your grinding habits is key.

• Start with daytime wear in 30-minute increments.
• Wear the guard 30 minutes before bed to ease the transition.
• Consider trying a different material if discomfort persists – soft vs. hard guards.

Managing Saliva and Gag Reflex

Excess saliva is one of the most common complaints. Your mouth produces more saliva when it detects a foreign object, but this usually decreases within a few nights. To manage it, try swallowing more frequently during the first few nights, and keep a glass of water by your bed to sip if needed. Avoid dairy products before bed, as they can thicken saliva.

If you have a sensitive gag reflex, try to distract yourself. Focus on breathing slowly and deeply through your nose. You can also try wearing the guard while sitting up initially, then lying down once you feel more comfortable. Over time, your gag reflex will become less sensitive.

• Swallow more often to reduce saliva buildup.
• Keep water nearby to sip if you feel uncomfortable.
• Distract yourself with calming music or a podcast while falling asleep.

Dealing with Discomfort and Soreness

Mild soreness is normal as your jaw and teeth adjust. Over-the-counter pain relievers can help during the first few days, but try not to rely on them. Instead, use a warm compress on your jaw before bed to relax the muscles. Gentle jaw stretches can also ease tension.

If you experience persistent pain or the guard causes sores on your gums, it might not fit properly. In that case, contact your provider for a refit. A well-fitting guard, like the Custom-Fit Hard Night Guard - Dual Arch, should feel secure but not cause pain. Remember, it’s better to address fit issues early than to endure discomfort.

• Use a warm compress on your jaw for 10 minutes before bed.
• Perform gentle jaw stretches to relax muscles.
• If pain persists, consult your dentist or provider for a fit check.

Building a Consistent Routine

Consistency is key when adapting to a night guard. Wear it every night, even if you’re tempted to skip. Skipping nights only prolongs the adjustment period. Incorporate your guard into a bedtime routine: brush your teeth, floss, insert the guard, and relax for a few minutes before sleeping.

Clean your night guard daily to keep it fresh and free of bacteria. Use a soft toothbrush and mild soap, or a denture cleaner. A clean guard feels more comfortable and reduces the risk of irritation. You can also use a UV sanitizer for extra hygiene, but always follow the manufacturer’s instructions.

• Wear your guard every night without exception.
• Create a relaxing bedtime routine that includes inserting the guard.
• Clean your guard daily to maintain comfort and hygiene.

Getting used to a night guard takes time, but with these tips, you’ll be sleeping soundly in no time. Remember, the initial discomfort is temporary, and the long-term benefits for your teeth and jaw are well worth it. If you’re still struggling, consider exploring different night guard options to find the perfect fit for your needs.