Natural health: I've started to grind my teeth at night

Plus: Do I need an immune boost to prevent my yearly autumn cold?

Fri, 30 Oct, 2026 - 02:00

Megan Sheppard

My marriage broke down last year. I found it very stressful at the time, and I’ve started to grind my teeth in my sleep and often wake up with a sore jaw. My dentist has suggested I wear a mouth guard at night. Is there a natural remedy I could take?

Teeth grinding, also known as bruxism, is a common nighttime issue associated with stress. A custom-fitted mouthguard can help to alleviate jaw tension while you sleep, but also protect your teeth from grinding damage. Nightly teeth grinding can lead to headaches, jaw tension and pain.

A gentle massage focused on the jaw, neck, and shoulder muscles can effectively relieve muscle tension, providing relief for bruxism and TMJ discomfort.

You can massage the area yourself or see a myofascial massage practitioner who specialises in neuromuscular health for regular visits.

Calming herbal remedies such as chamomile and valerian root can help, along with adaptogenic herbs like ashwagandha and rhodiola root. Chamomile is very mild and usually taken as a tea, while valerian is a stronger sedative typically taken in tincture form.

Ashwagandha and rhodiola are often prescribed as capsules to deal with emotional overwhelm and nervous system dysregulation.

At the start of almost every autumn, I get a heavy cold. This year, it was accompanied by a painful cold sore inside my nose and one on my lip for good measure. I think I need an immune-boosting tonic. What would you recommend?

Cold sores are caused by the herpes simplex virus (HSV-1). HSV-1 is typically contracted in early childhood, with an estimated 90% of all adults being exposed to this virus at some point in their lives.

Feeling run-down, stressed, or recovering from an illness is one of the most common triggers for a cold sore.

As obvious as it seems, getting plenty of rest and sleep is crucial – even a daily power nap can help your immune system to recharge.

Zinc is an important mineral for immune health, and is particularly effective when taken as a lozenge. You will need to take a 25mg lozenge three times a day (providing 75mg daily) for a week, then reduce the dosage to 15-25mg daily for maintenance and ongoing immune support.

Zinc is one of the nutrients thought to be important in inhibiting HSV-1. Zinc-based topical creams can also help relieve cold sore symptoms.

Vitamin C is another well-documented nutrient crucial to recovery and immune health that specifically works against the herpes virus (this also applies to other herpes-related conditions such as shingles, genital herpes, and the Epstein-Barr virus). A quarter teaspoon of pure sodium ascorbate stirred into a glass of water (gargle a little against your throat before swallowing for best effect) will provide around 1,000-1,200mg of vitamin C.

You will need to take around 50mg of zinc daily and up to 5,000mg of vitamin C in 1,000mg increments throughout the day for three days, reducing this to 3,000mg for maintenance.

Vitamin D is another nutrient you might like to consider, since levels are often lower in people who experience recurrent cold sores. Vitamin D, much like zinc, may also support mood and sleep.

Finally, magnesium can boost your healing while you rest and sleep. This mineral helps muscle and nerve repair and promotes relaxation and sleep. Subclinical levels of magnesium can be a contributing factor when it comes to both physical and mental fatigue.