For many people, brushing their teeth in the morning is a no-brainer; it’s part of the routine, a fresh start to the day. But brushing at night? That’s the step most people are more likely to skip, especially after a long day. It might not seem like a big deal, but brushing your teeth before bed is one of the most powerful things you can do for both your oral and overall health.
Nighttime brushing isn’t just about keeping your smile clean but protecting your whole body. Here's why it matters, what happens when you skip it, and how science backs it all up.
Prevents Plaque Buildup and Tooth Decay
Your mouth is full of bacteria that gather on your teeth and form a sticky film called plaque. Throughout the day, plaque builds up from food particles, sugars, and other debris. When left unbrushed overnight, those bacteria feed on what’s left behind and produce acids that erode your enamel, the protective outer layer of your teeth.
This is how cavities start. Nighttime is especially risky because your saliva production decreases while you sleep, and saliva plays a key role in neutralizing acids and washing away harmful particles and bacteria. Brushing at night removes that buildup before it can do serious damage.
According to the Centers for Disease Control and Prevention (CDC), brushing twice daily with fluoride toothpaste is essential for preventing tooth decay, gum disease, and other oral health issues (CDC, 2023).
Protects Against Gum Disease
Brushing at night doesn’t just prevent cavities, but helps protect your gums, too. When plaque is allowed to stay between the teeth and along the gumline, it can trigger inflammation known as gingivitis. Left untreated, gingivitis can turn into periodontitis, a more serious form of gum disease that can lead to receding gums, bone loss, and even tooth loss.
Research shows that brushing consistently, including before bed, reduces your risk for these gum-related issues. And the benefits go even further than just keeping your teeth in place...
Lowers Risk of Cardiovascular Disease
Yes – your heart and your mouth are connected.
A large-scale study published in the International Journal of Environmental Research and Public Health found that people who skipped brushing at night had a significantly higher risk of developing cardiovascular disease (Yamazaki et al., 2023). The connection lies in inflammation: poor oral hygiene allows harmful bacteria to flourish, which can cause inflammation that spreads beyond the mouth and into the bloodstream.
Inflammation is a known contributor to heart disease, stroke, and other systemic conditions. Something as simple as brushing your teeth before bed could be playing a bigger role in protecting your heart than you might think.
Improves Sleep Quality and Routine
Establishing a bedtime routine is one of the simplest and most effective ways to improve your sleep quality, and brushing your teeth should be a part of that. According to the CDC’s National Institute for Occupational Safety and Health (NIOSH), regular nightly routines help signal to the body that it's time to wind down, making it easier to fall asleep and stay asleep (CDC NIOSH, 2021).
Adding toothbrushing to your nightly ritual helps reinforce that pattern. Plus, going to bed with a clean mouth just feels better. It’s one less thing to worry about, and it can leave you feeling refreshed and ready to rest.
Essential for Children’s Dental Development
For kids, nighttime brushing is even more critical. Research published in BMC Oral Health found that children who regularly brushed their teeth at night had significantly fewer cavities compared to those who didn’t (Hassan et al., 2021). This makes sense when you consider that children are especially vulnerable to tooth decay, and habits formed early are likely to stick for life.
Establishing a nighttime brushing routine helps kids build healthy oral hygiene habits and reduces the likelihood of costly dental treatments later on. It also teaches them that taking care of their teeth isn’t optional, it’s just part of taking care of themselves.
May Reduce Mortality Risk in Older Adults
This might be the most surprising benefit of all.
A long-term study published in the Journal of the American Geriatrics Society found that older adults who brushed their teeth at night had a lower risk of mortality over time (Shimazaki et al., 2011). While more research is needed to understand the exact mechanisms, the link likely comes back to bacteria and inflammation. Poor oral hygiene in older adults can increase the risk of systemic infections, especially respiratory ones like pneumonia, which are more common and more dangerous with age.
Nighttime brushing can help keep harmful bacteria in check and protect vulnerable populations from serious complications.
Final Thoughts: A Small Habit with Big Benefits
Brushing your teeth at night may seem like a minor task, but it plays a major role in your overall health. From reducing your risk of cavities and gum disease to supporting heart health, sleep quality, and even longevity, this two-minute habit is backed by serious science.
It’s easy to skip brushing when you’re tired, but the long-term benefits far outweigh the few minutes of effort. So the next time you're tempted to hit the pillow without brushing, remember: your future self will thank you.
Sources:
Centers for Disease Control and Prevention. Oral Health Tips. U.S. Department of Health and Human Services, 27 Jan. 2023, https://www.cdc.gov/oral-health/prevention/oral-health-tips-for-adults.html.
Centers for Disease Control and Prevention, National Institute for Occupational Safety and Health (NIOSH). Sleep Hygiene Tips. U.S. Department of Health and Human Services, https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/04.html.
Hassan, Rozita, et al. “Night Brushing and Dental Caries in Children.” BMC Oral Health, vol. 21, 2021, Article 265, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8160840/.
Shimazaki, Yoko, et al. “Toothbrushing and Mortality in Older Adults.” Journal of the American Geriatrics Society, vol. 59, no. 10, 2011, pp. 1951–1956, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3124861/.
Yamazaki, Takashi, et al. “Relationship Between Toothbrushing Timing and Cardiovascular Disease.” International Journal of Environmental Research and Public Health, vol. 20, no. 14, 2023, Article 4363, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10307836/.