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Teeth grinding, or bruxism, can happen day or night. But sleep bruxism is much harder to treat since many of us don’t even know we’re doing it. The condition is often only detected when seeking treatment for symptoms like headaches, facial or jaw pain, or worn-down teeth — or if a bed partner notices the grinding sound. And ignoring it won’t make it go away. Dentists I’ve spoken to as the Strategist’s dental-hygiene writer have told me it can lead to serious oral issues, including loss of enamel, tooth sensitivity, and a proclivity for cavities.
If you suspect you’re grinding your teeth at night, the best thing to do is visit a dentist for a full evaluation. In the meantime, or if your grinding seems to be associated with periods of high stress or poor sleep, an over-the-counter mouth guard might help as a short-term solution (two weeks to a month).
The experts I spoke to emphasized that OTC mouth guards are not recommended for long-term use. But if you’re looking for one to wear while you wait for an appointment or figure out a more permanent solution, I spoke to a dozen dentists — including jaw-joint-disorder specialists and experts in jaw pain — about what factors to consider for selecting the right mouth guard. I then tried some out for myself to test their ease of use and comfort. Surprisingly, I found them extremely simple to set up at home — and some were even as comfortable as my Invisalign retainers, which are custom-made for my teeth. If you’re shopping for more oral-health recommendations, we’ve got you covered on the best electric toothbrushes, teeth whiteners, and water flossers too.
Update on December 10, 2024: Updated prices and checked stock for all products.
What we’re looking for
Molding method
Only a doctor can fit you for a custom mouth guard, but for the best-fitting OTC alternative, look for a “boil and bite” guard that molds to your teeth. These tend to be the most popular variety, since they’re comfortable and easily found in drugstores. To use one, you just have to put it in hot water to soften and bite into it, which will help set it. Once it’s set, you can trim any excess material for a semi-custom-fitted guard. If you don’t want to boil a whole pot of water, some guards have “microwave and bite” technology, which basically works the same way. In fact, Dr. Donald Tanenbaum, a board-certified TMJ and orofacial-pain specialist, prefers microwaveable ones because they are made from a thinner, lighter, more moldable material that’s usually more comfortable than boil-and-bite guards. While microwaveable guards are undeniably more convenient, the point is that you want as good a fit as possible, and lots of boil-and-bite options offer that.
Coverage
When you start your search, you’ll notice that some mouth guards cover all teeth — like one you’d imagine a hockey player wearing. Others cover just the back teeth; these are called partial mouth guards. A mouth guard that covers all teeth is safer because there is less of a chance that your teeth will shift, which is one of the risks of wearing an OTC guard long term, says Dr. Nojan Bakhtiari, a board-certified TMJ and facial-pain specialist. “Teeth are stupid,” he explains. “Teeth don’t know when to stop growing unless they touch something. One of the reasons your teeth don’t keep drifting out of your jaw bone is because they touch each other at nighttime. So when you wear partial-coverage appliances, your teeth could potentially start shifting on you.” However, there are some very specific cases where our experts have recommended partial mouth guards, which I’ll get into more below.
Fit
Mouth guards are typically designed to fit either upper or lower teeth. Which one to buy largely depends on preference. Both prevent grinding by creating a barrier between your teeth, so you can make a decision based on your dentist’s recommendation or your comfort. It’s a best practice to cover the teeth where you’ll likely get the best fit — i.e., your straightest row of teeth or where you don’t have existing dental work. And if you think doubling up will somehow further treat your grinding, it won’t. Dr. Bakhtiari says, “There’s no benefit to it, and the risk is if you open up the jaw too much at nighttime so that the jaw gets accustomed to that position” — which may happen with two competing appliances — “then you might not be able to bring your teeth together after prolonged use. One is usually enough.”
However, you may need to cover both the upper and lower teeth to prevent snoring-induced grinding. Two experts I spoke to — Dr. Michael Gelb, who treats patients with TMJ disorders, headaches, and sleep disorders at the Gelb Center, and cosmetic dentist Dr. Lauren Becker — mention new research that shows an airway disorder could also cause clenching. According to Gelb, that’s why before going the nighttime mouth-guard route, it’s routine to check patients for breathing-related sleep disorders like sleep apnea or snoring, since clenching could be a symptom of those things too. There are also specific mouth guards that cover both the upper and lower teeth and prevent the tongue from rolling back to block the air passageway.
Extra features
Some mouth guards come with different-size trays or multiple thickness options for more comfort. As mentioned above, there are also a few recommended mouth guards designed specifically for snoring. Here, we’ve mentioned any extra features that are notable.
Best over-the-counter mouth guard overall
Molding method: Microwave-and-bite | Coverage: Full | Fit: For upper teeth
When I tested Oral-B’s Nighttime Dental Guard, I found it incredibly easy to set up and comfortable to wear. Three of the experts I spoke with — New York City dentist Dr. Lana Rozenberg; Dr. Brijesh Chandwani, a dentist specializing in facial pain and jaw-joint disorders; and Dr. Rashmi Ambewadikar of Astoria Smiles Pediatric Dentistry — recommended it for those reasons and advised me that it would be an effective temporary solution for most people dealing with sleep bruxism.
The mouth guard comes with a microwave-safe case to place it in while you nuke it and to store it in when you’re not using it. To mold the guard to my teeth, I just added tap water to the case with the mouth guard inside and placed it in the microwave for a little over a minute, as instructed. Afterward, I drained the hot water, rinsed the guard with lukewarm water to cool it, and bit down on the impression tray for about two minutes. Then I let it cool for about 30 minutes. Because I’m using Invisalign, I wasn’t able to wear the guard at night, but I did wear it for about an hour to see how comfortable it was. It’s definitely bulkier than the Invisalign trays I’m used to wearing, but that’s to be expected and it wasn’t uncomfortable by any means. It covered all of my front teeth snugly, and I appreciated the subtle mint flavor, which tastes like I just swished some mouthwash. (This mouth guard has also appeared on our list of best sellers a few times over the past five years, especially at the height of the pandemic, suggesting that our readers turned to it when teeth grinding was exacerbated by stress.)
Best less expensive mouth guard
Molding method: Boil-and-bite | Coverage: Full | Fit: For upper teeth
This mouth guard is a few dollars cheaper than the Oral-B and doesn’t come with a microwave-specific container or that minty taste, but it will give you similar results. Dr. Sharon Huang of Les Belles NYC, a holistic dentistry practice in Manhattan, recommends this guard for mild bruxers or as a very short-term solution. To set it up, I boiled water in my electric kettle, filled a bowl a little over halfway, placed the mouth guard inside the provided tray, and plopped it in the bowl of water for 45 seconds. Afterward, I removed the tray with tongs and briefly rinsed it under lukewarm water. Then I bit down on the mouth guard and tray for about two minutes, similar to the Oral-B guard, and rinsed it for about 20 seconds under cool water to fully set the molded night guard. Molding this DenTek took about five minutes longer than the Oral-B since it involved more steps, but it was still simple and straightforward. I thought it fit snugly and comfortably, similar to Oral-B. The one thing to note is that this mouth guard is ever-so-slightly thicker.
Best mouth guard with multiple sizes
Molding method: Boil-and-bite | Coverage: Full | Fit: For upper teeth | Extra features: Comes with multiple sizes
Unlike the other mouth guards mentioned so far, this option is a pack of four that includes two sizes for a more personalized fit. “I would caution you to make sure the night guard is large enough to cover all your back teeth,” says cosmetic dentist Dr. Lilya Horowitz of Brooklyn-based Domino Dental. “If not, teeth can shift and cause changes to your bite that will require professional intervention to fix.” She prefers this set for its sizing options since jaw sizes and shapes can differ widely. I haven’t had the chance to test this mouth guard for myself, but the setup is similar to the DenTek boil-and-bite option above.
Best partial mouth guard
Molding method: Non-moldable | Coverage: Partial | Fit: For lower teeth | Extra features: Adjustable sizing
Customizable mouth guards that cover all your teeth, like the ones above, are the best option, but if you find them uncomfortable, a partial guard may be appropriate. This one from DenTek is meant to be worn on your lower teeth, and Rozenberg says it offers just as much protection as the full-fit guard while potentially feeling more comfortable. I tested this out and liked how easy it was to set up. It doesn’t require boiling or warming in the microwave — instead, it comes with an adjustable band for a better fit. It took a couple of tries to get the bite pads to cover one molar, but not as long as setting up the other boil-and-bite guards on this list. While it did fit my mouth, the guard didn’t feel as secure as the other options. Bakhtiari also notes that any partial guard that doesn’t conform to your teeth can become dislodged during the night, and back sleepers run the risk of moving it around to the back of the throat.
Best mouth guard for daytime grinding
Molding method: Boil-and-bite | Coverage: Partial | Fit: For upper teeth
Another instance when you might opt for a partial guard is when you grind your teeth during the day. This guard covers just your upper back teeth with a band that sits behind your front teeth. That way, no one will see it during your Zoom meetings, which is why Horowitz recommends it for daytime use. Unlike the DenTek partial guard above, this one is a boil-and-bite style so you can still get a custom fit around the back teeth it does cover.
Best mouth guards for snoring
Molding method: Boil-and-bite | Coverage: Full | Fit: For upper and lower teeth | Extra features: Adjustable sizing, designed for snoring
Sometimes teeth grinding and/or clenching is more than just a sign of stress. According to Gelb, researchers have recently found an association between clenching at night and a potential airway problem or sleep disorder. If you think the cause of your bruxism might be sleep apnea or snoring, Gelb and cosmetic dentist Dr. Lior Tamir recommend a mouth guard designed specifically for those concerns, like this SnoreRx guard. Unlike the other mouth guards on this list, this one covers both the upper and lower teeth. It also protrudes your lower jaw forward to help move your tongue out of the way and open your airway to reduce snoring. The distance your lower jaw should protrude isn’t the same for every person, and this easy-to-use boil-and-bite guard allows for six millimeters of adjustability for the most comfortable fit. (But it’s worth noting that, while Tamir says the SnoreRx is a solid solution, he recommends adjusting the fit under the supervision of a dentist so it doesn’t lead to TMJ pain.)
Best tongue-retaining mouth guard
Molding method: Boil-and-bite | Coverage: Full coverage | Fit: For upper and lower teeth | Extra features: Designed for snoring with tongue retainer
This Zyppah mouth guard combines the traditional mouth guard with a tongue retainer. The tongue strap pulls your tongue forward at night — acting like a seat belt — and keeps your airways open. For someone who has previously used a tongue retainer to help with snoring but is also experiencing grinding, the Zyppah mouth guard serves as an all-in-one tool. It’s moldable with boil-and-bite technology, but unlike the above SnoreRX, no further size adjustments can be made.
Best mouth guard for tweens and teens
Molding method: Boil-and-bite | Coverage: Full | Fit: For upper and lower teeth | Extra features: Multiple thickness options
Teeth grinding can affect all age groups, and it’s especially complicated for teens and tweens, who may still have baby teeth and braces to contend with. Mouth guards are generally safe for these age groups, but parents should talk to a dentist and an orthodontist before buying, advises board-certified pediatric dentist Dr. Danielle Lombardi. The good news is that while bruxism is fairly common in kids, it’s usually self-limiting and does not persist into adulthood. However, if you’re worried the habit is causing tooth wear or jaw pain, Ambewadikar recommends this pack of five mouth guards from ConfiDental. It comes with different thicknesses for varying degrees of grinding, so they can pick the one that is most comfortable for their individual mouth.
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Our experts
• Dr. Rashmi Ambewadikar, pediatric dentist at Astoria Smiles Pediatric Dentistry
• Dr. Nojan Bakhtiari, board-certified TMJ and facial-pain specialist
• Dr. Lauren Becker, cosmetic dentist
• Dr. Brijesh Chandwani, facial pain and jaw-joint-disorder specialist
• Dr. Michael Gelb, TMJ, headache, and sleep-disorder specialist at the Gelb Center
• Dr. Lilya Horowitz, founder of Brooklyn-based Domino Dental
• Dr. Sharon Huang, founder of Les Belles NYC, an integrative, holistic dentist office in Manhattan
• Dr. Brent Larson, assistant dean for graduate education at the University of Minnesota School of Dentistry
• Dr. Danielle Lombardi, pediatric dentist at Park Smiles NYC Pediatrics
• Dr. Lana Rozenberg, celebrity cosmetic dentist
• Dr. Lior Tamir, cosmetic dentist
• Dr. Donald Tanenbaum, board-certified TMJ and orofacial-pain specialist
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