Staying healthy is often all about maintaining the best habits and routine\u2014and this couldn\u2019t be more true than when it comes to a pre-bedtime oral care routine. <\/p>\n\n\n\n
Much as you may be certain to\u00a0cleanse our face<\/a>\u00a0or\u00a0put up our hair<\/a>\u00a0before bed, staying on top of brushing, flossing, and other nighttime oral care best practices is what can keep your smile beautiful\u2014and as healthy as possible.<\/p>\n\n\n\n A nighttime oral care routine is about more than a shiny and pretty smile\u2014it’s crucial for maintaining good oral health.\u00a0<\/p>\n\n\n\n \u201cThroughout the day, bacteria and food particles accumulate in your mouth, leading to plaque formation, cavities, and gum disease if not properly removed,\u201d says Brooke Buller, DDS, co-owner of Claybrooke Dental<\/a> in Gahanna, Ohio.<\/p>\n\n\n\n Staying hydrated<\/a> is also a way of avoiding having dry mouth<\/a> issues, which are more likely to occur at night. <\/p>\n\n\n\n \u201cAdditionally, during sleep, you are more prone to dry mouth, which lowers the pH of your oral cavity, leading to demineralization of teeth and inflammation of oral tissues,” says Buller. “Demineralization, together with plaque debris, can cause significant damage.\u201d<\/p>\n\n\n\n It\u2019s important to drink lots of water throughout the day to maintain a healthy body. That includes your smile.\u00a0However, drinking too much just before bed is a great way to interrupt your sleep during the night. So, you have to\u00a0know when to cut off at night<\/a>. \u00a0<\/p>\n\n\n\n \u201cIt’s important to stay hydrated to neutralize oral pH levels, but try to stop drinking water two to three hours before bedtime so as not to disrupt your sleep,\u201d says Buller.<\/p>\n\n\n\n Whether it\u2019s that sandwich you ate at dinner or the snacking you were doing while binge-watching your favorite show, there\u2019s going to be bacteria and debris that stick around in your mouth when you’re done.\u00a0You\u2019ll want to make sure all of it’s gone before heading to bed so it doesn\u2019t stick around all night long.\u00a0<\/p>\n\n\n\n \u201cUse\u00a0floss\u00a0<\/a>or a\u00a0Waterpik<\/a>\u00a0to remove debris and bacteria from your teeth, which will be brushed away later,\u201d says Buller. This helps target areas where your toothbrush can’t reach.\u00a0<\/p>\n\n\n\n You probably already know that good dental practice is to brush your teeth for at least two minutes before bed. However, how you brush matters as well.\u00a0<\/p>\n\n\n\n \u201cElectric toothbrushes<\/a>\u00a0are great because they handle so much of the work for you, and the built-in timer ensures you’re not skimping on time,\u201d says Buller, who personally uses an electric toothbrush that features a pressure sensor.\u00a0\u201cIt alerts me if I brush too hard, which helps prevent gum recession.\u201d\u00a0<\/p>\n\n\n\n The best dental care routine includes brushing your teeth with the right toothpaste. Dominik Nischwitz (aka \u201cDr. Dome\u201d), a pioneer of biological dentistry, suggests using an\u00a0all-natural toothpaste<\/a>\u00a0with\u00a0hydroxyapatite as an active ingredient.\u00a0<\/p>\n\n\n\n Nischwitz says coconut oil works as a great base, and xylitol in your toothpaste is also a win since it kills the bad bacteria.\u00a0\u201cI also recommend using a\u00a0soft toothbrush<\/a>\u00a0and massaging the gums too,\u201d he adds.<\/p>\n\n\n\n Teeth aren\u2019t the only area of your mouth where bacteria and debris may be sticking around. After brushing is a great time to use a tongue scraper. <\/p>\n\n\n\n \u201cAll that\u2019s needed is just a couple of seconds of scraping to get food debris and bacteria off the ground of the tongue,” says\u00a0Nischwitz.\u00a0“Tongue scraping also helps with bad breath.”\u00a0A\u00a0copper tongue scraper<\/a>\u00a0is a good option.<\/p>\n\n\n\n Nischwitz recommends finishing off your routine with five to 10 minutes of coconut oil pulling<\/a>. <\/p>\n\n\n\n \u201cThis is an ancient\u00a0Ayurvedic strategy<\/a>\u00a0that helps to soothe the gums and balance your oral microbiome,\u201d he explains. “Plus, coconut oil is antibacterial.”<\/p>\n\n\n\n You simply take a teaspoon of extra virgin coconut oil and swish it around for the prescribed time. “Make sure to spit the oil in the bin after the swishing,\u201d notes Nischwitz.\u00a0This routine can be done in the am or pm.<\/p>\n\n\n\nThe importance of a nighttime dental routine <\/h2>\n\n\n\n
The best oral care routine before bed <\/h2>\n\n\n\n
Stay hydrated<\/h3>\n\n\n\n
Floss regularly<\/h3>\n\n\n\n
Brush your teeth, and don\u2019t rush it<\/h3>\n\n\n\n
Choose the right toothpaste<\/h3>\n\n\n\n
Scrape your tongue<\/h3>\n\n\n\n
Try oil pulling<\/h3>\n\n\n\n
Consider a night guard<\/h3>\n\n\n\n