Your morning oral care routine sets the tone for your mouth's health throughout the day. A well-structured routine that includes tongue scraping, proper brushing technique, and flossing can significantly reduce bacteria, prevent cavities and gum disease, and ensure fresh breath from the moment you start your day.
Many people follow an incomplete routine simply because they were never taught the optimal order and techniques. In this guide, we'll walk through the ideal morning oral hygiene sequence, explaining the reasoning behind each step and providing tips for maximum effectiveness.
The Optimal Order of Your Morning Routine
The sequence of your oral care activities matters more than you might think. Each step prepares your mouth for the next, maximising the effectiveness of your entire routine. Here's the order we recommend:
- Tongue scraping
- Flossing
- Brushing
- Optional: Mouthwash
Let's explore each step in detail.
Step 1: Tongue Scraping (30 seconds)
We recommend starting your routine with tongue scraping, ideally before you eat or drink anything. Your tongue accumulates a significant layer of bacteria, dead cells, and debris overnight—this is the coating you can often see and feel first thing in the morning.
Why Start With Tongue Scraping?
Beginning with tongue scraping removes the bulk of bacteria from your mouth before you spread them around with brushing. It also allows the subsequent steps to be more effective, as the fluoride in your toothpaste can better reach your tongue's surface once the biofilm is removed.
Technique Reminder
Hold your scraper at the back of your tongue (or as far back as comfortable) and pull forward with gentle, even pressure. Rinse the scraper after each stroke and repeat 5-10 times until the tongue surface feels clean.
Morning Tip
Scrape your tongue before drinking water or having your morning coffee. This prevents you from swallowing the bacteria that accumulated overnight and ensures you're removing the maximum amount of debris.
Step 2: Flossing (2-3 minutes)
Flossing before brushing is more effective than flossing after. This order allows the fluoride from your toothpaste to reach between teeth more easily, providing better protection against cavities in those hard-to-reach areas.
Proper Flossing Technique
Use about 45 centimetres of floss, winding most around your middle fingers and leaving about 2-3 centimetres to work with. Guide the floss between teeth using a gentle back-and-forth motion—don't snap it, as this can damage gums.
Curve the floss into a C-shape against one tooth and gently slide it into the space between the gum and tooth. Slide the floss up and down, then repeat for the adjacent tooth before moving to the next space.
Alternatives to Traditional Floss
If traditional string floss is difficult for you, consider these alternatives:
- Floss picks: Pre-threaded disposable tools that can be easier to manoeuvre
- Water flossers: Devices that use pressurised water to clean between teeth
- Interdental brushes: Small brushes designed to clean between teeth, especially good for larger gaps
Step 3: Brushing (2 minutes)
Now that you've removed debris from your tongue and between your teeth, it's time to brush. This step cleans the surfaces of your teeth, applies protective fluoride, and removes any remaining particles loosened by the previous steps.
Optimal Brushing Technique
Hold your toothbrush at a 45-degree angle to your gums. Use gentle, short strokes about tooth-wide. Brush the outer surfaces, inner surfaces, and chewing surfaces of all teeth. For the inside surfaces of front teeth, tilt the brush vertically and make several up-and-down strokes.
Spend about 30 seconds on each quadrant of your mouth (upper right, upper left, lower right, lower left) for a total of two minutes. Many electric toothbrushes include timers to help you maintain this duration.
Toothpaste Amount
Despite what advertisements show, you only need a pea-sized amount of toothpaste. More toothpaste doesn't mean more cleaning—it just means more waste and potentially excessive foaming that can make you want to rinse sooner.
Don't Rinse Immediately
After brushing, spit out the excess toothpaste but avoid rinsing your mouth with water immediately. This allows the fluoride to continue protecting your teeth for longer. If you must rinse, wait at least 10-15 minutes or use a fluoride mouthwash instead of water.
Step 4: Mouthwash (Optional, 30 seconds)
Mouthwash can provide additional benefits but isn't strictly necessary if you're thorough with the previous steps. If you choose to use mouthwash, select one that complements rather than undermines your brushing.
Choosing the Right Mouthwash
Look for a fluoride mouthwash that doesn't contain high levels of alcohol, which can dry out your mouth. Some mouthwashes are specifically formulated for different concerns:
- Fluoride mouthwash: Strengthens enamel and prevents cavities
- Antiseptic mouthwash: Kills bacteria and freshens breath
- Natural mouthwash: Often alcohol-free with essential oils for freshness
When to Use Mouthwash
If using mouthwash, wait at least 30 minutes after brushing. Using it immediately can wash away the concentrated fluoride left on your teeth from brushing, reducing the protective benefits.
Total Time Investment
A complete morning oral care routine takes approximately 5 minutes:
- Tongue scraping: 30 seconds
- Flossing: 2-3 minutes
- Brushing: 2 minutes
- Mouthwash (optional): 30 seconds
Five minutes is a small investment for the significant benefits to your oral and overall health. Most people spend longer scrolling through their phone each morning than they do caring for their teeth.
Building the Habit
Consistency is more important than perfection. If you're not currently doing all these steps, introduce them gradually. Start by adding tongue scraping to your existing routine. Once that feels automatic (usually after 2-3 weeks), incorporate flossing before brushing. Small, sustainable changes lead to lasting habits.
Key Takeaways
- The optimal order is: tongue scraping, flossing, brushing, then optional mouthwash
- Scrape your tongue before eating or drinking anything in the morning
- Floss before brushing to allow fluoride to reach between teeth
- Brush for a full two minutes using proper technique
- Don't rinse immediately after brushing to maintain fluoride protection
- The entire routine takes only about 5 minutes
A thoughtful morning oral care routine is one of the best investments you can make in your health. By following these steps consistently, you'll enjoy fresher breath, healthier gums, and stronger teeth for years to come.