FREE DOWNLOAD · 10-MINUTE ROUTINE
The TMJ Night Protocol
If you wake up with a tight or sore jaw, the problem usually isn't just the jaw. Clenching and grinding overnight are often linked to how your nervous system winds down before bed — and most people don't realise they're doing it until they wake up sore.
This is a free 10-minute routine you can run before sleep. It won't fix the underlying driver on its own, but it's a simple place to start.
What's in it
Three steps, ten minutes:
- A body scan — noticing where you're holding tension, from your forehead down to your shoulders.
- Slow breathing — a long, slow exhale that can help signal to your nervous system that it's safe to settle.
- A jaw reset — a resting tongue and jaw position, with gentle humming to help the muscles let go.
Plus a few simple things that can make a difference before bed — heat, caffeine timing, and screen use.
Who it's for
If you've already tried the stretches, a splint, even Botox, and you still wake up clenched, this gives you something to work on at the level that's often actually driving it — the nervous system, not just the jaw.
Educational use only — not medical advice. If symptoms persist, seek assessment from a qualified health practitioner.