How to Sleep on Your Side with TMJ: Expert Tips and Techniques

If you’re affected by the temporomandibular joint (TMJ) disorder, then getting a good night’s sleep can be quite challenging. TMJ pain is often experienced in the jaw area and can also spread to other parts of your head, neck, and shoulders.

One way to alleviate this discomfort is by sleeping on your side. In this blog post, we’ll discuss how you can comfortably sleep on your side with TMJ.

Why Sleeping on Your Side Helps With TMJ

Sleeping on your back or stomach may exacerbate TMJ symptoms because it increases pressure on the jaw and neck areas. On the other hand, sleeping on your side allows for more even distribution of weight across the body. This position helps take some of that pressure off of your jaw muscles and joints.

The Best Side To Sleep On For TMJ

While sleeping on either side will help relieve pressure from the jaw area, experts say that right-side sleeping provides better relief from TMJ than left-side sleeping. However, it’s important to note that there isn’t one-size-fits-all advice for everyone when it comes to which sleep position works best with their specific case of TMJ.

Tips For Sleeping On Your Side Comfortably With TMJ

Pillow Support

Using a firm pillow specifically designed to support posture while side-sleeping can significantly reduce any tension caused due to improper alignment while resting at night time.

A wedge-shaped cushion under or between knees can provide additional support during sleep time as well as keeping legs aligned with hips perfectly straightened instead of bending or turning inwards towards each other which reduces strain upon leg muscles’ tender internal structures such as those surrounding hip joints too!

Avoid Tight Clothing & Accessories While Sleeping

It’s important not only what type but also what size of clothing you wear to bed. Sleeping in tight-fitted clothes or accessories like necklaces, chokers & earrings can add extra pressure on your jaw area.

This added pressure can cause discomfort and potentially worsen TMJ pain. So it is important to choose loose-fitting clothes to sleep in, without any kind of constricting accessories around the jawline or neck area.

Reduce Stress

Stress often contributes to TMJ symptoms and sleeping positions might not affect them at all if stress levels are high. Implementing relaxation techniques before bedtime such as meditation, deep breathing exercises, yoga stretches might provide some relief from anxiety that causes tension in muscles leading towards TMJ onset during sleep time!

Physical Therapy Exercises

Doing specific exercises recommended by a physical therapist could be beneficial for patients with chronic TMJ disorder called TMD (Temporomandibular Disorder). These exercises aim to relax the muscles surrounding this joint while strengthening them too effectively alleviate any pain experienced due to potential misalignment between teeth when biting down together.

In conclusion, sleeping on your side is an effective way of reducing the discomfort caused by TMJ. By following these tips mentioned above like using proper pillow support designed for posture purpose while side-sleeping along with wearing comfortable and loose clothing will help reduce strain upon leg structures as well as avoiding constricting jewelry which may irritate tender facial nerves present around the ear’s periphery resulting into further aggravation over time -one can experience restful nights ahead!