During sleep, our body's natural defense mechanisms slow down significantly. Saliva production, which normally helps neutralize acids and wash away bacteria, decreases by up to 90% during sleep. This makes nighttime a particularly vulnerable period for our oral health, as bacteria have more opportunity to multiply and cause damage. A thorough evening routine creates a protective barrier that works throughout the night, making those 6-8 hours of sleep time an ally rather than an enemy to your oral health.
Start your nightly oral care regimen early
By sticking to a daily care pm regimen, you can help your gums, teeth, and beneficial mouth bacteria flourish. Here’s how:
Eat Dinner
The foods we choose for dinner can significantly impact our oral health during the night. Follow your personalized Viome nutrition recommendations and think of your evening meal as setting the stage for your mouth's overnight environment. Ideally, a meal that is lower in carbohydrates, like seared salmon or chicken with vegetables. If you instead go for a high-carb main with lots of added simple sugars (like ribs with BBQ sauce and cornbread), its sugars will turn into acids in your mouth and can lead to the buildup of cavities and tooth decay. Sugar isn't just bad for your teeth – it's the preferred food source for harmful bacteria in your mouth. These bacteria convert sugars into acids that eat away at tooth enamel, and this process is particularly dangerous during sleep when saliva production is low.
The ancient wisdom of thorough chewing has modern scientific backing. Try to chew thoroughly to help you glean as many nutrients as possible from your meal. Some experts urge chewing each bite up to 32 times. When you chew each bite thoroughly, you're not just breaking down food – you're engaging in a complex process that benefits your entire digestive system and oral health. This extended chewing time allows saliva to begin breaking down carbohydrates properly and helps neutralize harmful acids before they can damage teeth.
Drink water
Water is nature's cleanser, and its role in oral health cannot be overstated. Proper hydration before bed creates an environment where harmful bacteria are less likely to thrive while also ensuring your body can maintain adequate saliva production throughout the night.
Benefits of Water
- Rinses away food particles
- Neutralizes acid
- Maintains proper saliva production
- Prevents dry mouth during sleep
Think of water as your mouth's natural cleaning service. Each sip helps wash away food particles and bacteria while diluting acids that could damage your teeth. However, timing matters – taking small sips throughout the evening is more beneficial than drinking a large amount right before bed. Try to avoid alcohol, which can cause dry mouth. As an added negative, red wine can stain your teeth.
Then, right before bed
Your bedtime oral care routine is your last line of defense against overnight bacterial growth and acid attacks. Each step builds upon the previous one, creating a comprehensive shield for your oral health.
Floss—
to stimulate your gums, reduce inflammation, and remove food and plaque from your teeth.
Flossing isn't just about removing food particles – it's about disrupting bacterial colonies that form between teeth where your toothbrush can't reach. These spaces between teeth are like microscopic valleys where bacteria can thrive undisturbed unless you floss regularly. By flossing before bed, you're removing both food particles and bacterial buildup that could cause damage overnight.
Brush all surfaces of your teeth for two minutes—
And don’t forget the backs and sides of your teeth. Use a soft-bristled brush (harder bristles can be hard on gums) plus toothpaste. Position your brush at a 45-degree angle towards your gums and use gentle circular motions. Be sure to use a brush with soft to medium bristles so you don’t damage your gums with brushing. If you are thinking about replacing your manual brush with a sonic toothbrush, go for it! A sonic toothbrush gives you brushing advantages over a manual version.
The timing of your routine matters as much as the steps themselves. Wait 30 minutes after eating before brushing, which allows your saliva to neutralize acids naturally and prevents you from brushing these acids into your enamel. This patience pays off in maintaining stronger, healthier teeth over time.
Brush your tongue—
Your tongue has a texture that can trap bacteria and food particles. These trapped substances don't just cause bad breath – they can redeposit onto your freshly cleaned teeth during the night. You can brush your tongue with the same toothbrush or a tongue-scraper. Tongue scraping helps remove leftover food particles and bacteria that may cause cavities or periodontitis from the tongue.
Wear a mouthguard—
Many people unknowingly damage their teeth during the overnight hours through grinding or clenching, a condition known as bruxism. This unconscious habit can wear down the enamel, cause tooth sensitivity, and lead to jaw pain or headaches. If you grind or clench at night, wear a mouthguard to protect your teeth (talk to your dentist or hygienist for more information) Protective devices like mouthguards act as a crucial buffer against these destructive forces, providing a protective barrier between your upper and lower teeth while you sleep.
Consider mouth taping—
Beyond protecting against grinding, proper breathing patterns during sleep are essential for oral health. Take a look at mouth-taping and other similar techniques to encourage you to breathe through your nose while you sleep, which filters and humidifies the air before it reaches your mouth. Proponents believe this practice can help maintain optimal oral moisture levels, support the healthy balance of oral bacteria, and reduce issues like dry mouth, bad breath, and even snoring that can develop from mouth breathing during sleep.
Meditate and massage—
Stress and tension often manifest in our jaw muscles, leading to clenching and grinding. Relaxing these muscles through massage and meditation isn't just good for stress relief—it's an investment in your oral health. To ease your body into relaxation mode, meditate or take some deep breaths. Then, massage and rub your jaw to help release tension. Think of it as giving your mouth a chance to reset and prepare for restful sleep.
Don't miss our morning and daytime oral routine articles:
Master the Art of Morning Mouth Care With Our Ultimate Guide
Redesign Your Daytime Routines for a Healthy Oral Microbiome
And, check out the Viome Guide to Oral Health, our full guide from the Viome Clinical Nutrition Team!
