sleeping with TMJ 5 best pillow and exercise

Most of us do not realize that our rows of teeth should not touch each other unless they touch gently when chewing. The muscles of the face and neck become tired and painful when the teeth are together, or the chin is tense for some time.

Headaches in the morning and evening, difficulty chewing, neck pain, and pain in the muscles of the face are the most common symptoms.

TMJ is a functional disorder in which there is inflammation between the jawbone and cheeks, leading to severe discomfort. Anyone from 2 to 60 years can have TMJ. People with this situation will know that this is the highest level of discomfort ever and that it determines and affects how you eat and, most importantly, sleep.

Science and technology have kept this set of people in mind and wanted to see people reach their maximum comfort, so it is now possible to purchase special treatment pillows that help reduce and relieve pain. Here is the list of the best TMJ pillows below.

What causes the TMJ problem? 

The most common cause of wear is bruxism, usually when it is sterile. Grinding of teeth can cause pain or pain in the chin muscles, especially when waking up in the morning.

Many users have reported a reduction in their tendency to grind teeth while sleeping due to the envy of the supporting nature and stress release of the pillow. 

What is the Best Sleeping Position for TMJ 

3. On Your Stomach. 

Sleeping on your stomach can be said to be the worst sleeping position for patients who are diagnosed with TMJ. Not only does the spine align out of the bumps, it also makes it easy for you to put pressure on your chin, causing the teeth to grind or causing your jaw to squeeze your chin. 

2. On Your Side 

Keeping your hands under the head or pillow can also damage the overall health of the chin and can increase pain. The head and neck are not aligned, so the symptoms of TMJ and pain are likely to erupt in the morning. 

1. On Your Back 

If you have TMJ, sleeping on your back is the best sleeping position for keeping your head and neck aligned, and it reduces the likelihood that your jaw is tight or wearing down your teeth while you are asleep. If your back feels unnatural when you sleep, try to train your body to fall asleep (and stay asleep) in this position, so you wake up feeling good, rested and pain-free. 

LumaLife: Luxe Low-Profile Orthopedic Pillow

This pillow significantly relieves TMJ pain in the chin and surrounding muscles. You may notice it after the first week of use! Some clients also reported improvements in headache and jaw displacement. 

The divot provides support. It helps prevent you from sleeping on your stomach in the middle of the night, with your head turned to the side. In this way, it encourages you to sleep on your back or on your side, not on your stomach, because you want to deviate from doing so if you have problems with your chin.

As with all the products we find, there are also disadvantages, not just advantages.

If someone tries to sell you the product, the only thing you can be positive of: be careful! If it sounds “too good to be true,” it’s probably a scam.

For some users, some raised parts of this pillow may be too high. If so, do not worry, because you can still flip the pillow to get a shorter height, if necessary. 

Accutrig TMJ Relief Pillow

Let’s be very clear: this “pillow” is more like a device of “exercise on the floor” than a pillow. That is why this “pillow” in this section, not in the previous section, where the product is the actual pillow. 

For those who have a limited budget and are looking for cheaper alternatives, this may be your device. 

If you, like me, are skeptical about these cheap prices/products, which can be great when you’re in a hurry for money, but you think they will never work, give this a second thought.

For those who have ever experienced physical therapy — it is very similar to the device you use at home; you just lie on the floor, head on the device to relieve tension and/or stretching. I think you can use it as a pillow in your bed if it’s comfortable enough for you. 

PureComfort – Side Sleeping Pillow

This pillow is a stunning product of pure comfort that provides support and relief for a beautiful Nirvana sleep. Ear pads help relieve ear pressure and pain, thanks to the design. 

The product is made of memory foam, but it does not produce the chemical odors that are usually attributed to memory foam. In addition, the product is designed to be hypoallergenic and has soft bamboo cover to ward off dust mites. 

The PureComfort Side Pillow improves the overall sleep quality of users by reducing the pressure in the jaw and skull in each session. However, if the recipient is not satisfied with the product, they can quickly request a refund or request a free trial. 

LumaLife Luxe Low Profile Orthopedic Cervical Pillow

This Lumalife Luxury product is an orthopedic cervical pillow that can work wonders in helping you achieve better sleep quality.

Made from 100% latex foam, this pillow features a removable Tencel cover with a zipper for a sweat-free night. 

It has a unique design that promotes sleep on the back, reduces stress on the chin, and significantly reduces the possibility of grinding teeth. In addition, this ergonomic contour shape eliminates wrinkles caused by sleep lines.

This 3″ loft pillow is very comfortable. There is also a smaller and larger cervical support, so you can always get the right amount of support and alignment. You can even get an insert at the time of purchase, which will allow you to customize the height of the pillow. 

Advantages

It can be customized to achieve the amount of support you need. 

Unique design reduces snoring and tooth grinding. 

Suitable for all sleeping positions.

It can be done by users of CPAP, hot sleepers, and people with molars. 

Disadvantages 

Some people find it too thin, but the insert solves the problem.

MARNUR Cervical Pillow

If you are suffering from TMJ problems, then you may have tried some pillows or different methods to get rid of pain and make sleep easier and more comfortable. The pillows I choose and compiled are worth it, what money they spend, I think if you have this so far, it could mean that you are ready to try most of anything. 

TMD (Temporomandibular Joint Disorders) Sleeping Quick Tips 

Sometimes it is not enough to sleep in the right position, because it is just too difficult to relax, with the pain distracting you. Here are some tips for sleeping and tips for sleeping without TMJ-adapted techniques to help you solve your problem. 

Strange, we know, but if your tongue pushes your front teeth, when you rest, you may have to retrain it. The rest of the proper tongue should separate the teeth and relax the chin. 

A little light yoga before bedtime, especially a routine designed for neck pain and ATM relief, can really help you relax. The pose of “Superman” is a good starting point. If you are not sure whether yoga is right for you, consult your doctor first

TMD are exacerbated by stress, which can lead to increased stiffness of the teeth and muscle tension… This, in turn, leads to more stress. Break the cycle by finding something to relax you.

Arm position: If your chin is pressed on your arm or your loved one’s arm while sleeping, you can put pressure on your chin and joints. By changing your sleeping position, you can provide relief. 

Exercises 

Once the pain is much better, you can actually perform some exercises to help strengthen your muscles, trying to prevent the return of TMJ pain. These types of exercises should not be painful. Speak to your health care provider about this before you begin a new TMJ routine. 

Resist oral opening: Put a thumb or 2 fingers on the chin, then slowly, gradually open the chin, and gently press the chin upwards with the thumb. Press and hold for 3 to 6 seconds.

Resist silence: Put your chin on your thumb, as well as your 2 index fingers on the ridge between your mouth and chin, and also on the bottom of the chin. Gently press your chin while closing your mouth. 

Tongue upwards: Slowly, slowly, close your mouth while trying to keep your tongue in contact with the top of your mouth. 

Jaw movement from side to side: Place an object about ¼-inch-thick between the front teeth. Gradually move your chin to the sides. 

Front jaw movement: Place an object about ¼-inch-thick between the front teeth, then move the jaw forward so that the lower teeth move in front of the upper teeth. Increase the thickness of the object when the exercise becomes easier.

A self-stretching exercise is carried out in three steps. 

a. Heat pack applied to the face. 

b. Two fingers inserted behind the lower front teeth, while the thumb grabs the lower chin and pulls the lower jaw forward. 

c. Full stretching is done by pulling down the jaw while continuing to pull forward.

You can try which pillow seems to be the best for you and put yourself in a better sleep mode. While all pillows are good choices, look at the options for yourself and choose the best quality at a good price.


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