Many of us can be guilty of neglecting our oral hygiene routines before we go to bed. Some may think your teeth are safe once your head hits the pillow. Unfortunately, this isn’t the case and neglecting a routine may be doing more harm to your teeth. A leading UK dentist is sounding the alarm on five common bedtime habits that could be silently wreaking havoc on your dental health, even impacting your jaw muscles and joints.
Dr Gizem Seymenoglu, a GDC-registered dentist and medical aesthetician with Longevita Dental in London, has revealed the surprising ways your nightly routine can put your smile at risk. Read their advice below.
The Hidden Risk of Nighttime Grinding and Clenching
One of the biggest threats, according to Dr. Gizem, is bruxism โ the involuntary grinding of teeth and clenching of the jaw while you sleep. Dr Gizem advises: “The unfortunate thing about bruxism is people do it without even knowing,” Dr. Gizem explains. “While clenching alone isn’t as harmful, teeth grinding can cause serious damage to your teeth and your temporomandibular joint (TMJ).”
The TMJ is the crucial hinge connecting your lower jaw to your skull, vital for speaking and eating. When you grind, your teeth are subjected to immense, abnormal forces for hours on end. This can lead to:
- Cracked enamel and even broken teeth.
- TMJ problems, causing pain and dysfunction.
- Muscle swelling and pain: Your chewing muscles, like the masseters and temporalis, are meant to relax at night. When they don’t, you can wake up with headaches and noticeably swollen jaw muscles.
-
The Dry Mouth Dilemma
Another significant risk comes from snoring and sleeping with your mouth open, making your teeth a prime target for bacteria.
“Saliva production naturally drops when we sleep because we’re not eating or talking,” Dr. Gizem notes. “Our mouths are already drier, but this problem is worsened if someone sleeps with their mouth open.”
Saliva acts as a natural cleanser and buffer, washing away food particles and neutralizing acids. Without enough saliva, your mouth becomes parched, leaving your teeth vulnerable. The consequence? Increased risk of cavities and other dental issues as bacteria thrive in the dry environment.
The Risk of Skipping Bedtime Brushing
Perhaps the most obvious, yet surprisingly common, mistake is skipping your nightly teeth brushing.
“Plaque is a sticky film of bacteria that’s always forming on your teeth,” Dr. Gizem warns. “If you don’t remove it by brushing, those bacteria will cause tooth decay.”
Beyond cavities, this bacteria-filled plaque can irritate your gums, leading to redness, bleeding, and ultimately gum disease. The solution here is simple: brush and floss thoroughly before bed.
The Danger of Snacking Before Brushing
Before you even pick up that toothbrush, Dr. Gizem highlights another crucial mistake: snacking on acidic foods or drinks right before bed.
“Alcohol, coffee, sodas, and citrus fruits are all acidic,” she states. “If you brush your teeth immediately after consuming them, you can actually damage your tooth enamel.” It’s best to wait at least 30 minutes after consuming acidic items before brushing to allow your saliva to naturally re-mineralise your enamel.
While these foods are harmful any time of day due to their sugary content lowering mouth pH and increasing cavity risk, consuming them right before bed without proper care amplifies the damage.
Denture Do's and Don'ts
For denture wearers, Dr. Gizem points out a unique, yet common, mistake: not removing dentures before sleep.
“Sleeping with your dentures in is like going to bed with your shoes on,” she quips. “Your feet get uncomfortable because they can’t relax. It’s exactly the same for the tissues and mucosa in your mouth.”
Failing to remove dentures can lead to denture sores and wounds underneath. It’s also vital to remove them before cleaning โ don’t brush them as you would natural teeth.
What You SHOULD Be Doing
So what should we be doing with our teeth at night? Dr. Gizem’s final advice is clear and concise:
- Thoroughly brush and floss your teeth before bed.
- After brushing, stick to only water โ no other food or drinks.
- If you’re a mouth breather, mouth taping can be a helpful tool to keep your mouth closed, promote more comfortable sleep, prevent dry mouth, and even assist with jaw structure development.
- For those suffering from bruxism, explore treatment options like mouthguards, splints, Botox, or even psychological therapy to address underlying stress and anxiety.
Protecting your teeth is an all-day, every-day job, and your bedtime habits are a critical part of that. Take note of these expert tips to ensure you’re keeping teeth in optimal health.
