TMD and Sleep: Why Your Sleeping Position Might Be Making Jaw Pain Worse

If you’re waking up with jaw pain, headaches, or stiffness in your neck, your sleep habits might be part of the problem. At our Dental Physiotherapy clinic in Buderim, we often see patients struggling with TMD (temporomandibular disorder) whose symptoms are unknowingly being aggravated each night while they sleep. TMD and sleep are often closely linked.

Let’s explore how your sleep posture, pillow choice, and even your breathing could be contributing to chronic jaw discomfort—and how you can change that.

Back Sleeping and TMD

Sleeping on your back may seem comfortable, but it can significantly worsen obstructive sleep apnoea (OSA) — a condition where the airway repeatedly becomes blocked during sleep, causing brief pauses in breathing. These blockages often occur when the soft tissues at the back of the throat collapse or when the tongue and lower jaw fall backward, narrowing the airway.

For those with TMD, this can be particularly problematic. When you sleep on your back, gravity increases the likelihood of these airway obstructions by pulling the jaw and tongue backward. This triggers a cascade of physiological responses: your brain senses the drop in oxygen, jolting you into micro-awakenings to reopen the airway. These stress-induced arousals activate the sympathetic nervous system, placing your body in a heightened state of alert, often without you even realising it.

This "fight-or-flight" response increases muscle tension, particularly in the neck, shoulders, and jaw. Over time, this can lead to or worsen bruxism (teeth grinding), contributing to inflammation, joint strain, and pain in the temporomandibular joint (TMJ).

The result? Disturbed sleep, increased TMD symptoms, and waking up feeling just as tense and fatigued as when you went to bed.

Sleep Smart for TMD

Side Sleeping Is Best—But Watch That Jaw

For those with TMD, side sleeping is generally the most supportive position. However, placing your hand under your cheek or directly on your jaw—something many of us do without realising—can apply unnatural pressure to the joint. Since the TMJ isn’t designed to withstand excessive lateral (sideways) stress, this habit can cause popping, clicking, or locking sensations over time.

Your Neck and Jaw Are Connected—Literally

Did you know that issues in your neck can have a direct impact on your jaw health? The upper cervical spine, especially the C1 vertebra, plays a key role in jaw movement and stability. Injuries like whiplash or even mild misalignments can throw off the delicate balance of jaw muscles, making TMD worse.

That’s why at our clinic, we assess both the neck and jaw in every TMD treatment plan.

Is Your Pillow Helping or Hurting?

There’s no “one-size-fits-all” pillow for TMD. The best option supports your neck’s natural curve without straining it, especially important when you sleep on your side. A pillow that’s too high or too flat can lead to neck misalignment, which in turn can stress the TMJ.

We often guide our patients in selecting a pillow that works for their specific posture, history of injury, and comfort needs.

Teeth Grinding, Stress, and Sleep Apnoea: The Perfect Storm

Bruxism (teeth grinding) is a common TMD trigger, and it’s often made worse by disrupted sleep or stress. If your body is constantly reacting to a narrowed airway during sleep, your jaw muscles may clench in a subconscious attempt to keep the airway open. Over time, this leads to joint wear, muscle fatigue, and symptoms like ear pain, headaches, and jaw locking.

Addressing these issues holistically—looking at stress levels, breathing patterns, and posture—is key to long-term relief.

Everyday Habits Can Make a Big Difference

One of our patients recently experienced a locked jaw after innocently holding a pillow between their chin and cheek while sleeping. These small, seemingly harmless actions can actually put pressure on sensitive joints and muscles, especially if you're already prone to TMD.

By learning to sleep more mindfully and making small posture adjustments, you can protect your jaw and neck health while you rest.

Need Help Sleeping Better with TMD?

At Dental Physiotherapy with Lorraine Carroll & Simon Coghlan, we specialise in hands-on, integrative care tailored to each individual. Whether you’re dealing with chronic TMD, neck pain, or the complications of sleep apnoea, we’re here to help.

👫 As a husband-and-wife team with decades of experience, we combine manual therapy, dry needling, acupuncture, and laser therapy to create personalised care plans that actually work.

📍 Visit us at:Suite 2, 24–26 Gloucester Road, Buderim, QLD 4556📞 Call us: 07 3532 8605🌐 Book online: Click here to make an appointment

By Simon.