Severe headaches, jaw pain, neck pain… If you have temporomandibular joint disorder or TMJ disorder you know these common symptoms all too well.
I suffer from it myself and I know how it feels. It can be a huge bummer, especially for sleep!
TMJ sufferers are always on the lookout for new ways to reduce pain in the jaw joint. One of the best ways to reduce jaw clenching and teeth grinding is to optimize your sleep.
Many people report that they have the most TMJ symptoms when they wake up the next day after a poor night’s sleep.
Finding the best pillow and best sleep position is a must!
Disclaimer: This article is for informational purposes only. This is not medical advice. I am not a doctor. All opinions are my own.
I’ve been so much more aware of how I sleep since I started having TMJ problems and I’ve had great results from changing to a good pillow, sleeping position, and creating a relaxing night routine.
I used to be in the stomach sleepers club but I realized rather quickly the side sleepers or back sleepers are much more likely to have a good night’s sleep!
Sleeping on your stomach is the worst position because it makes your neck twist at an unnatural angle and can cause the jaw muscles to tense as you sleep.
Definitely not a good thing for anyone with sleep bruxism (grinding that leads to TMJ flare-up)!
I would often wake up with shoulder pain and sore facial muscles not to mention the lack of sleep can be downright stressful!
Working on your stress management as well as finding the right pillow and a comfortable position will have a major positive impact on your sleep and overall health.
I also learned a life-changing secret tip recently that has reduced my grinding and sore jaw so much – Stay till the end of this article and I’ll let you in on my secret!
7 Best Pillows for TMJ
1) ZAMAT Adjustable Cervical Memory Foam Pillow
The Zamat pillow comes in an ergonomic design which helps to relieve neck pain more effectively. The butterfly shape helps promote blood circulation.
You won’t have to worry about any toxic chemicals because it is made from high-quality odorless memory foam that is CertiPUR-US certified.
You also can adjust the height of the pillow to accommodate each different position for sleeping. You can use my special code: JU15 for 15% off your pillow!!
If you want a more detailed description, read my review of the Zamat pillow!
2) PureComfort – Side Sleeping Pillow
The PureComfort pillow helps relieve ear pain and pressure relief. It works best for side sleepers and features ear holes to relieve pressure throughout the night.
It is fully adjustable and you can use the height inserts to adjust the pillow for neck pain to your preferred angle.
It is made without PBDEs, TDCPP, TCEP flame retardants, mercury, lead, or other heavy metals, formaldehyde, or phthalates.
3) Elviros Cervical Memory Foam Pillow
The Elviros pillow has a contoured design that perfectly supports and aligns your shoulders, head, neck, and back.
The slope of the pillow keeps your head from rolling out of proper alignment. This reduces stress in the cervical vertebra and spine so you can have more deep restorative sleep!
4) HOMCA Cervical Pillow
The Homca cervical pillow is hypoallergenic and comes with a removable pillowcase.
It has an ergonomic design made to support the head, neck, and shoulders so you can get into the best sleeping position.
5) Osteo Cervical Pillow
The Osteo pillow is a unique design with a hollow center. The hollow center cradles the head and helps you maintain the natural cervical curve and alignment of the vertebrae in your neck.
This helps you maintain good blood flow to your neck and head which can relieve pressure, and remove muscle tension.
6) EPABO Contour Memory Foam Pillow
The EPABO memory foam pillow provides therapeutic relief for sleepers with neck pain with its contour design.
It is made of breathable memory foam so you can have better circulation and stay cool and dry at night!
7) Emircey Adjustable Neck Pillow
The Emircey pillow has a unique design using hollow & butterfly contour that mimics the human anatomy.
It molds airtight to the shape of your head so when you sleep your spine can align to natural positions, reducing cervical stress maximum.
This pillow can help alleviate common pain such as neck & back pain. It is also certified with CertiPUR-US & Oeko-Tex so it is non-toxic and odorless!
Bonus Tip: Simple Way to Stop Grinding Your Teeth
So here’s my secret tip that has helped me stop grinding my teeth at night…
Taping my mouth shut!
Okay, I realize that sounds kind of weird but I’m telling you it works wonders!!
All I do is take a small piece of regular medical tape and put it over my mouth right before bed. It keeps me from breathing out of my mouth which has a ton of health benefits but most importantly it limits the movement of my jaw.
When your mouth is taped shut it is almost impossible for you to move your jaw around enough to grind your teeth. Just try it I promise it will make a huge difference!
This simple thing can often be the best option for TMJ patients to reduce pain affordably!
Wrapping Up
I hope you enjoyed these tips and pillow recommendations.
Finding the right position and pillow with enough support will help reduce the symptoms of TMJ but always remember to see a TMJ specialist if you have severe TMJ pain. They will be able to offer you a treatment plan for your special needs.
Here’s to a great night’s sleep!
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