Practicing dental health isn't just a daytime job — your teeth and gums need protection at night too.
When you wake up in the morning, you may want to immediately reach for a toothbrush to get rid of any bad taste in your mouth and freshen your breath. But while daytime dental hygiene is important for good oral health, it isn't enough to guarantee it: Establishing a bedtime dental health routine to thoroughly clean your teeth will prevent cavities and gum disease from developing while you sleep.
Dental Health: Before Bed Counts
Why does your dental hygiene matter so much when you're sleeping? Because if bacteria are present in your mouth all night, they will heighten your chances of developing cavities.
"A good nighttime routine is important because as you sleep, your metabolism slows down, reducing the salivary flow and making the mouth dry out," says Sally J. Cram, DDS, a periodontist in Washington, DC, and a consumer adviser for the American Dental Association. "When your oral tissues dry out, they become inflamed and bacteria proliferate, causing gingivitis and possible periodontal disease."
Gum disease means big trouble for your dental health: It can result in tooth loss and even bone loss.
Dental Health: Best Bedtime Routine
As part of your before-bed ritual, take the time to dote on your dental health. There’s more to brushing teeth than a quick swipe of a brush: Follow this routine each night to prevent cavities and gum disease:
- Brush your teeth right before bed. Use a soft toothbrush, suggests Dr. Cram, because it's gentler on your teeth and gums. To prevent cavities and gum disease, spend a good two minutes brushing your teeth — every nook, cranny, and surface of each tooth.
- Brush your tongue and the roof of your mouth. Your teeth aren't the only parts of your mouth that need a good cleaning at night. Don't neglect your tongue and the roof of your mouth, which can also harbor bacteria.
- Use toothpaste that contains fluoride. You're not just brushing your teeth to make your breath fresh — you're trying to get rid of bacteria and food particles and strengthen your teeth. Using a toothpaste that contains fluoride offers the best protection against cavities and weakened teeth.
- Floss nightly. When flossing, make sure you do a thorough job, says Cram, getting in between teeth to remove bacteria that can pull an all-nighter destroying the enamel on your teeth. Wrap the floss into a C-shape and gently rub it up and down the side of each tooth all the way to the gum and back. Don't neglect your very back teeth, even though there are no teeth behind them.
- Don't sneak sugar before bed. All that brushing and flossing won’t do any good if you follow it up with a cookie, glass of milk, or other food or drink that contains sugars, even naturally occurring ones, right before bed. If you do want a snack, make sure you enjoy it before you brush and floss so that the residue doesn't stick to your teeth all night.
- Keep a glass of water near your bed. If you sleep with your mouth open and wake up with a dry mouth, take a sip to keep the tissues in your mouth moist.
Making these six simple steps part of your nightly routine can go a long way toward protecting your dental health by preventing cavities and gum disease. You’ll sleep peacefully knowing that your smile is safe.
Reference: Everyday Health By Diana Rodriguez
