Most of us learned to brush as children and never thought about it again, yet small changes in technique can make a real difference to your teeth and gums. Knowing how to brush your teeth properly means removing plaque effectively without damaging enamel or gums. This article is part of our complete guide to daily oral hygiene, and it focuses on the one habit that matters most.
How often and how long
Brush twice a day, for about two minutes each time, with a fluoride toothpaste. One of those sessions should be last thing at night, before bed. Two minutes feels longer than you expect, so use a timer, a song, or an electric brush with a built-in timer until it becomes natural. Brushing more often than twice a day is not usually necessary, and brushing harder never makes up for brushing less thoroughly.
What you need
- A soft-bristled toothbrush with a head small enough to reach your back teeth
- A fluoride toothpaste (see how to choose a toothbrush and toothpaste)
- A mirror and a couple of minutes without distractions
Step by step
- Apply toothpaste. Use a small amount, about the size of a pea for adults, unless your dentist advises otherwise. For children, use the amount recommended for their age on the pack or by your dentist.
- Angle the brush. Tilt the bristles at roughly 45 degrees towards the gumline, so they clean both the tooth surface and the edge of the gum, where plaque collects.
- Use gentle strokes. Move the brush in short, gentle strokes or small circles. Let the bristles do the work. Heavy pressure does not clean better and can irritate gums.
- Divide your mouth into four sections. Spend about thirty seconds on each: upper left, upper right, lower left and lower right.
- Clean every surface. Brush the outside, the inside and the chewing surface of each tooth. For the inside of the front teeth, tilt the brush vertically and use gentle up-and-down strokes.
- Do not forget the back. The far side of your last teeth is easy to miss. Open slightly and angle the brush to reach it.
- Brush your tongue. A light brush or scrape of the tongue removes bacteria that can cause bad breath.
- Spit, do not rinse. Spit out the excess toothpaste but avoid rinsing with water afterwards. The fluoride left behind keeps working on your teeth.
Common mistakes
Brushing too hard
Scrubbing with force can wear enamel at the neck of the tooth and cause gums to recede, which may lead to sensitivity. If your bristles splay out within a few weeks, you are probably pressing too hard.
Rushing
Thirty seconds of brushing leaves plaque behind. If you struggle with time, try an electric brush with a timer that signals every thirty seconds.
Skipping the night brush
Saliva flow drops during sleep, so your teeth are less protected overnight. Brushing before bed removes the day’s plaque and leaves fluoride on your teeth while you sleep.
Rinsing straight away
Rinsing with water washes away the fluoride toothpaste before it has done its job. Spit out the excess and leave the rest.
Using a worn brush
Frayed bristles clean poorly. Replace your toothbrush, or an electric brush head, about every three months, or sooner if it looks worn, and after you have been ill.
Manual or electric?
Both can clean well when used correctly. An electric brush can make good technique easier, since it does the movement for you and often includes a timer and a pressure sensor. A manual brush used properly is perfectly effective. The best choice is the one you will use consistently.
Building the habit
Knowing how to brush your teeth properly is only useful if you do it every day, so make the routine as easy as possible. A few small changes help most people stick to it, even on tired mornings and late nights.
- Keep your toothbrush where you will see it, and put toothpaste on it before you start.
- Attach brushing to something you already do, such as breakfast and bedtime.
- Use a two-minute timer, a song or an electric toothbrush with a built-in timer.
- Replace the brush head on the same day every quarter, and write the date on the calendar.
Brushing is only part of the picture
Even perfect brushing cannot clean the tight spaces between teeth. Clean there once a day with floss or interdental brushes. Our guide on how to floss correctly shows how.
When to ask for help
If your gums bleed regularly, your teeth feel sensitive, or you are not sure your technique is right, ask your dentist or hygienist to watch you brush and show you what to improve. If you would like to ask us a question, you can get in touch.
Sources
- NHS, How to keep your teeth clean
- American Dental Association, MouthHealthy, Daily routine
- US National Institute of Dental and Craniofacial Research, Oral hygiene
