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On call

Q. I have heard that you should not exercise at night because it can cause sleep problems. Is this true?

A. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime.

The researchers examined 23 studies that evaluated sleep onset and quality in healthy adults who performed a single session of evening exercise compared with similar adults who did not. They found that not only did evening exercise not affect sleep, it seemed to help people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise - such as interval training - less than one hour before bedtime took longer to fall asleep and had poorer sleep quality.

The takeaway: Getting regular exercise any time of the day can be added to your list of good sleep hygiene habits, but avoid strenuous physical activity late in the evening. In addition, you can get quality sleep by doing the following:

Set a regular bedtime and adopt a relaxing bedtime routine.

Turn off devices that give off light, such as the TV, computer, and phone, at least 15 to 30 minutes before bedtime.

Be sure your bed is comfortable and your bedroom is dark, quiet, and cool.

Don't take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.

If you can't fall asleep after 15 to 20 minutes, go to another room. Read quietly with a dim light until you feel sleepy.

- by Howard LeWine, M.D.
Editor in Chief, Harvard Men's Health Watch
Image: © Wavebreakmedia/Getty Images
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Does exercising at night affect sleep? - Harvard Health

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Q. I have heard that you should not exercise at night because it can cause sleep problems. Is this true? A. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct.

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Why It's Time to Ditch the Phone Before Bed

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That soft screen glow can interfere with your oh-so precious sleep cycle. Learn the negative effects it can have on your health.

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No jugue los videojuegos toda la noche antes duerma

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No jugue los videojuegos toda la noche antes duerma

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Video gaming is something of a national pastime among teenagers in the United States. One survey found that nearly 75% of teenage boys participate in some form of gaming^1.

With so many of our kids playing video games as a principle form of recreation, and so many of the video games being highly action-oriented and even violent, it's natural to wonder how this stimulation can impact sleep.

Multiple studies have considered the impact of video gaming before going to bed.

One study ^2 published in the journal Pediatrics found that children who played video games spent less time in deep, restorative (slow-wave) sleep. At the same time, their sleep-onset latency (the time it took them to fall asleep) increased. By contrast, just watching TV without interacting didn't affect sleep patterns.

A study ^3 from the Journal of Clinical Sleep Medicine observed the effects of pre-bedtime video game playing versus DVD watching on thirteen teenage boys. The data revealed that sleep-onset latency was greater and self-reported sleepiness was lower after video game playing than after watching a movie (learn more about sleep-onset latency and other sleep study terms here). However, the amount of time the teens spent in deep sleep did not significantly change for the two conditions. Overall, the study included that video game playing slightly reduced sleep quality.

The amount of time that children spend playing a computer game is also significant. In another study ^4, teenage boys participated in either 50 or 150 minutes of gaming. Prolonged gaming reduced total sleep time by nearly half an hour and increased sleep latency and sleep efficiency.

Together, these studies seem to demonstrate that gaming before bed-especially excessive gaming-can moderately decrease sleep quality by lengthening the time it takes to fall asleep, decreasing time spent asleep, and reducing the amount of deep-stage sleep. However, these studies were short-term and had a small sample size. To really observe the effects of daily gaming on adolescent sleep, a long-term, large scale study would have to compare the sleep patterns of chronic gamers versus non-gamers.

Video games can introduce further sleep problems when teens spend time gaming instead of sleeping, leading to reduced sleep time. During adolescence, teens are biologically programmed to want to stay up late and wake up late; they are natural "night owls" ^5! Thus, excessive video playing in the evening provides an opportunity for teenagers to put off going to bed until late at night.

This is especially important because the second study referenced above found that teenagers are likely to report feeling less sleepy after video game playing. Therefore, nighttime gaming actually compounds the issue of delayed bedtime, keeping teens up until late at night.

One of the things all these studies had in common was comparing video game playing to another form of electronic use. But using electronics at all can have a negative effect on sleep. The blue light emitted by electronic devices like phones, TVs, and computer screens interferes with sleep. This wavelength suppresses melatonin (the hormone that helps to regulate our circadian rhythm) more vigorously than other wavelengths. Many of the new energy efficient light sources (like those light bulbs you're supposed to buy) including our favorite electronic devices (smartphones, tablets, TVs), produce high concentrations of this light.

Ideally, electronic consumption should be limited prior to going to bed. Overall, we recommend not playing video games (or using any electronics) for an hour before going to bed and following a regular sleep schedule. Save the video games for waking hours!

Are you concerned that you or a loved one may have a sleep disorder? Take this daytime sleepiness quiz to find out if you're at increased risk.
Sources:
1) Rani A. Desai , PhD, MPH, et al. " Video-Gaming Among High School Students: Health Correlates, Gender Differences, and Problematic Gaming." Pediatrics.
2) Dworak, Markus et al. " Impact of Singular Excessive Computer Game and Television Exposure on Sleep Patterns and Memory Performance of School-aged Children." Pediatrics.
3) Weaver, Edward et al. "The Effect of Presleep Video-Game Playing on Adolescent Sleep." Journal of Clinical Sleep Medicine.
4) King, Daniel L. et al. "The impact of prolonged violent video-gaming on adolescent sleep: an experimental study." Journal of Sleep Research.
5) Crowley, Stephanie J. et al. "Sleep, circadian rhythms, and delayed phase in adolescence." Sleep Medicine.
Other posts you may find interesting:
Editor's Note: This post was originally published in July 2015 and has been edited and updated for accuracy and comprehensiveness.

Julia Rodriguez

Julia joined Advanced Sleep Medicine Services, Inc. in 2011 with a background in sales, marketing and customer service. She is currently the vice president of marketing and operations and enjoys the opportunity to educate and interact with those looking to improve their health through better sleep.

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Does Pre-Bed Video Gaming Ruin Your Sleep?

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Video gaming is something of a national pastime among teenagers in the United States. One survey found that nearly 75% of teenage boys participate in some form of gaming^1.

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Drinking caffeine too close to bedtime can keep you awake. Learn why this happens and what other effects caffeine may be having on your sleep.

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There are a lot of conflicting opinions when it comes to nighttime snacking and whether or not it's healthy. Our take is that depending on the foods you consume, nighttime snacking may enhance sleep quality and improve weight loss.

Pros

Pros to eating before bed include weight loss, sleeping better, and maintaining blood sugar levels.

Weight Loss

Even in sleep, your body needs energy to function, as it's recovering from the previous day. When you go to bed hungry, your body lacks the calories it needs to recharge; this results in your body holding onto carbs and fats instead of using it as fuel. Choosing sleep-inducing snacks high in tryptophan and melatonin are not only good for you, but they'll also satiate hunger pangs and give your body the energy it needs to recover at night.

Tryptophan

Tryptophan is an amino acid that increases serotonin and melatonin levels in the body. We can't produce tryptophan naturally-instead, we consume foods that contain tryptophan to induce sleep.

Tryptophan-rich foods include milk, cheese, eggs, nuts, fish, and beans.

Melatonin

Melatonin is a hormone that regulates sleep by influencing the body's sleep-wake cycle. Melatonin production relies on the body's exposure to lightless light produces more melatonin.

Good sources of melatonin include cherries, walnuts, bananas, oats, and tomatoes.

Sleep Better

A full stomach makes a person feel sleepy, but foods with nutritional value can make all the difference between a good night's sleep and indigestion. Healthy snacks like apples and peanut butter or avocado toast contain excellent nutrients.

Maintain Blood Sugar

Foods like fruits, nuts, oatmeal, and whole wheat bread regulate blood sugar levels. Low levels result in less energy and feeling groggy the next morning. High levels cause boosts of energy, increasing sleep disruptions.

Cons

Cons to eating before bed include poor sleep, slower metabolism, eating more, unhealthy choices, acid reflux, indigestion, and heartburn, and health risks.

Poor Sleep

Depending on what you eat and at what time of day, the foods you consume can disrupt your sleep patterns. Foods containing caffeine like chocolate and coffee may seem like a good idea before bed, but the caffeine boosts your energy and may cause you to wake up several times in the middle of the night.

Slower Metabolism

Eating before bed can cause the body's metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in weight gain.

Meal Size

People tend to be hungriest at night, leading to consuming larger meals. Instead of eating late at night and leaving less time for digestion, try to train yourself to eat larger meals during the day. The phrase, " Eat breakfast like a king, lunch like a prince, and dinner like a pauper " is sound advice to follow, especially if you're trying to lose weight.

Unhealthy Choices

One of the main issues with late-night snacking is the choices we make-we're more likely to give in to those cravings for high-fat, sugary junk food like chips, pizza, cookies, and ice cream. When we snack on these types of foods, especially in front of the TV, we're more likely to binge-eat, or mindlessly eat our way through more food.

Acid Reflux, Indigestion, and Heartburn

Another risk of eating large meals right before bed is acid reflux, indigestion, and heartburn. Giving the body time to digest before bed can reduce the risk of developing these problems.

After eating and climbing into bed, the body rests at a horizontal angle, resulting in stomach acid easily entering the esophagus and causing acid reflux.

Indigestion is when you suffer stomach pains and discomfort after eating a large meal.

Heartburn is a burning sensation in the chest caused by overeating and consuming spicy foods. Heartburn can worsen when lying down.

Health Risks

Health risks of regularly eating late at night include obesity, diabetes, and heart disease.

Obesity

One cause of obesity is eating more calories than what we use as energy causing the body to store more fat. These high-calorie foods include fast food, fried foods, fatty meats, and sugary junk food.

Diabetes

Diabetes is when you have high blood sugar and your body is unable to produce, or struggles to produce, insulin to regulate blood sugar levels.

Heart Disease

Heart disease includes any condition which affects the heart, including heart defects, high blood pressure, and arrhythmia. Regularly eating junk food, especially late at night, can narrow and clog arteries with cholesterol and fatty deposits (a.k.a. plaque).

Don't Go to Bed Hungry

While we encourage you to avoid late-night snacking, we also discourage you from going to bed hungry. Your body constantly needs energy to function, even during sleep. Skipping meals or going to bed hungry means your body has less energy to rejuvenate and repair itself. Plus, with less energy, the body holds onto existing fat for energy, making it harder to lose weight and easier to gain weight.

Healthy Snacking for Better Sleep

If you're still feeling hungry after dinner, avoid reaching for that pint of ice cream or bag of chips. Sweets, junk food, and spicy foods are high in calories and can trigger cravings for more food. These types of foods can also hamper the body's ability to fall asleep at night-acid reflux and indigestion, and consuming peppers heat the body and hamper the body's natural cooling process at night.

Instead, have a bedtime snack containing complex carbs and small amounts of high protein-fruits, veggies, and other nighttimes snacks include:

Cheese and crackers

Apples and peanut butter

Low-sugar cereal with low-fat milk

Avocado toast

Best Time to Eat

The best time to eat dinner is 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner. Eating small amounts of foods like complex carbs, fruits, veggies, or a small amount of protein will satiate hunger pains and help you fall asleep faster.

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Should You Eat Before Bed? All the Pros and Cons - Amerisleep

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There are a lot of conflicting opinions when it comes to nighttime snacking and whether or not it's healthy. Our take is that depending on the foods you consume, nighttime snacking may enhance sleep quality and improve weight loss. Pros to eating before bed include weight loss, sleeping better, and maintaining blood sugar levels.

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Termine tu tarea temprano porque tenga mas tiempo para dormir.

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Termine tu tarea temprano porque tenga mas tiempo para dormir.

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Have you ever experienced pushing through exhaustion just to finish your homework? Were you satisfied with the grades you received?

If you're like the average student, then there's a good chance that you answered no to this question. And even if you did well and got high marks on the assignment, you probably had very little energy to stay attentive in class the next morning.

Such is the life of students, especially those who are studying in a college or university. Unlike in the earlier years of education, your professors won't bother hearing your excuses. They will simply give you a big, fat zero for a grade, and there's nothing you can do to turn back time and correct the situation.

Surely, you don't want this to ever happen again. But as the adage goes, life happens. You may be juggling your studies with a part-time job, forcing you to expend your time and energy at work even after you already feel tired after college.

This doesn't give you license to skimp out and neglect your homework. Instead, this experience teaches you how to face the challenge head-on, prompting you to find ways on how to do well in your studies and at work while giving your body ample amounts of rest.

The Importance of Homework

You have probably thought at least once that homework doesn't help with your learning. This applies in particular to assignments that take an unrealistic amount of time to complete. Not to mention, some professors seem to give out homework just for the sake of it. You couldn't help but wonder what the connection is between your homework and the course you're studying.

Still, the importance of homework cannot be understated. It reinforces the skills and lessons learned inside the classroom. It also allows you to prepare for upcoming topics in class, ensuring that the transition goes smoothly. You probably know how difficult it is to miss class and then come back with a totally different subject.

It's also essential to understand the benefits of homework in terms of enhancing different life skills. For one, it encourages you to muster up self-discipline. It's always tempting to do the things you love most once classes are over, but having a responsibility to finish compels you to form an alternate perspective of what matters most.

By working independently, you can also allow your own thoughts and creativity does the work instead of thinking too much about what the teacher thinks or wants. Homework also hones your research skills, as you will have to tap on a variety of resources including dictionaries, encyclopedias, and online learning platforms to deliver the best work.

There are also cases in which homework connects college learning to the outside world. Many teachers see to it that the homework they assign is more involved, requiring you to work in a group, interview community members, or talk with your family about topics you haven't discussed before.

Sleep Matters, Too

Have you ever wondered how the topnotchers in your class seem to be full of energy throughout the day? You might argue that they simply have more discipline than you. There are also students who genuinely find joy in learning and getting high grades. But there's a missing piece to the puzzle you should factor in as well.

The answer to the question above is simpler than you think: You can bet that the students who exhibit the highest level of energy and attention in class get a sufficient amount of rest. This holds true for CEOs of some of the most successful companies in the world. They know that getting enough shuteye every night enables them to tackle the challenges of tomorrow with full strength and vigor.

Of course, this doesn't mean sleeping when and where you want to. After all, you don't want to be the student who gets caught by the teacher sleeping in class. Once again, the key is finding the right balance. It proves unwise (and unhealthy) to push through sleepiness just to complete your homework. Getting enough sleep each day gives your mind and body sufficient time to rest. It also has a major impact on increasing your attention span.

You've probably heard that time is your most precious resource. But you should understand that attention plays an equally important role. In fact, the reason why many students lack sleep isn't that of the barrage of assignments they need to work on. It's because of procrastination. You may have a lot of free time in your hands, but you choose to spend it on things that give you pleasure.

Aside from managing your schedule, it's also vital that you stay attentive to the task at hand. Making sure that you get several hours of sleep each night helps you stay alert and enhances focus. You might surprise yourself at how fast and easy you can complete your homework the next morning compared to wasting hours upon hours trying to get it done the night before.

Do You Need Professional Assistance?

Balancing your studies with all the other things you do is always a challenge. There are cases in which your body longs for your bed to get some rest, but you still have an essay to submit the following day. This is where Assignment Expert homework help service comes in handy.

By letting professionals lend you a helping hand, you can finish your homework in no time. This offers the benefit of learning straight from the experts. You can get new ideas on how to craft your essays and research about complex topics. Online homework help can aid in your college learning while allowing you to go to sleep without worrying about meeting deadlines.

If you need help with your homework, do not hesitate to write us or submit the task on our website. We have experts in different subjects, so you will be matched to the right person for the job. Allow us to step in while you take care of other urgent matters in your life.

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Have you ever experienced pushing through exhaustion just to finish your homework? Were you satisfied with the grades you received? If you're like the average student, then there's a good chance that you answered no to this question.

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To shower or not to shower-and when? That is the question. Many people feel strongly about taking a morning shower to start the day feeling fresh and .

But did you know taking a shower before bed can help you sleep, too?

If you're wondering whether you should shower before bed, read on. We break down the benefits of nighttime showers and how they can help your sleep.

How showering at night helps you sleep

shows that taking a warm shower or bath daily can help you fall asleep faster. Here's why.

Throughout the day, your core body temperature naturally fluctuates in accordance with your circadian rhythm. Your circadian rhythm controls your sleep-wake cycle, along with a host of other biological functions.

Among many other cues, your mind relies on your body temperature to determine whether it's time to sleep or wake. At night, your body temperature cools slightly, signaling to your brain that it's time to release and prepare for sleep. Your body temperature reaches its lowest in the early morning, at which point it begins rising again, preparing your body to wake up and meet the day.

When you take a warm shower at night, you help aid this natural thermoregulation process. During the shower, your body heats up thanks to the water. Then, when you get out of the shower, the water quickly evaporates from your skin, cooling you down-and signaling to your brain that it's time to sleep.

This rapid cooldown is the largest reason why a shower at night can help you sleep. However, showering (or bathing) before bed provides several other pro-sleep benefits:

Showers help you relax, both physically and emotionally. Your body always feels better after a warm bath or shower. When you're less stressed, it's easier to sleep.

Showers are cleansing. When you get into bed clean, you'll not only feel less stressed out, but you'll also avoid bringing any dirt, oils, or allergens into the bed with you. This is good for the health of your skin and your .

Showers force you to disconnect. When you're showering, you can't be watching TV or checking Facebook on your phone (unless you're willing to damage your tech). Even if it's only for a few minutes, your mind has to unplug. Including a shower in your bedtime routine makes it easier for you to transition from your go-go daytime mode into relaxation and sleep.

Should you take a hot or cold shower before bed?

If you're taking a shower to help you sleep, the temperature matters. Experts recommend that a lukewarm shower 60 to 90 minutes before bed is best. While cold and hot showers have their own benefits, they're not ideal for sleep.

A cold shower stimulates your mind and body (the opposite of what you want before bed). The sudden cold rush activates your body's sympathetic nervous system, sending your body into fight or flight mode. That energizing effect makes cold showers suitable for the morning, when you want to wake up.

A too-hot shower can have a similar effect to a cold one: energizing your body and waking you up. It will also take you longer to cool down, delaying sleep.

A lukewarm shower is just right. The steam acts as a natural decongestant, helping you breathe easier at night. This is particularly important to those living with asthma or . The easier it is for you to breathe, the less likely you are to snore and disrupt the quality of your sleep.

Is it better to take a shower at night or in the morning?

Ultimately, it's up to you and what you and your body need. If you're more worried about being able to wake up in the morning, a cold AM shower might be more effective for you. If, on the other hand, you need help winding down and getting to bed, a warm shower at night is the way to go.

If you want the best of both worlds, you can always shower twice a day. Take a cold one in the morning and a warm one at night.

Pro tip: To supercharge the energizing or relaxing effects of your shower, work in some essential oils . You can add a few drops to your shampoo or conditioner, or straight into the bath water itself. At night, opt for sleep-promoting oils like lavender, ylang ylang, or sandalwood. If you shower in the morning, choose an energizing citrus scent instead.

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Should You Shower Before Bed for Better Sleep? Yes, Here's Why | Tuck Sleep

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To shower or not to shower-and when? That is the question. Many people feel strongly about taking a morning shower to start the day feeling fresh and . But did you know taking a shower before bed can help you sleep, too? If you're wondering whether you should shower before bed, read on.

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Hydration is essential for health, but what are the benefits and drawbacks of drinking water before going to bed?

The human body needs water to perform normal bodily functions. It is therefore vital for a person to drink water every day. However, there is some debate about whether people should drink water before going to bed.

In this article, we look at the benefits of drinking water, how much to drink each day, and the pros and cons of drinking water near bedtime.

If someone feels dehydrated at night or is at risk of dehydration, then they should drink some water. Beyond this, there are few specific benefits of drinking water before bed.

However, drinking water before going to bed can increase a person's risk of nocturia.

What is nocturia?

Nocturia is the increased need to urinate at night. While asleep, the human body produces more hormones that slow down kidney function and decrease urine production.

This combination reduces the need for people to urinate during the night and helps them sleep uninterrupted. Repeatedly getting up can reduce both the duration and quality of sleep.

Risks of nocturia

When people's sleep is disturbed by nocturia, it can have a significantly impact on their quality of life.

A person's memory, concentration, and mood can be negatively affected by sleep deprivation. The risk of a range of disorders can also be increased, including obesity, heart disease, diabetes, and depression.

Nocturia can happen to anyone at any age but is more common in older people. The following can also increase the risk of nocturia:

benign prostatic hypertrophy

overactive bladder

diabetes

bladder infections

heart disease

constipation

certain medications

Getting rid of nocturia

People with nocturia should avoid drinking water in the late evening. A person could try having their last glass a few hours earlier than normal.

Drinking an adequate amount of water during the day is still important. Unless the person is drinking too much, reducing total intake does not usually help.

However, close to bedtime, people should reduce or avoid:

The need to urinate is increased by caffeine and alcohol. Caffeine can also make it more difficult for someone to fall asleep.

People should see a doctor to rule out other possible underlying conditions if they are experiencing persistent nocturia.

Sweating due to exercise or physical activity will increase the need to drink water.

A person should drink fluids whenever they feel dehydrated or if there is a high possibility of dehydration. Signs of dehydration include:

thirst

dry mouth, lips, nasal passages, and eyes

passing only small amounts of urine

urinating less than four times a day

strong-smelling and dark-colored urine

The following things increase the risk of dehydration:

hot environments or being in the sun too long

intense physical activity or anything that causes excessive sweating

diabetes

diarrhea or vomiting

drinking too much alcohol

According to the European Food Safety Authority (EFSA), it can be fatal if a person loses more than 10 percent of their body water.

There is no consensus on how much water people should drink each day. The Centers for Disease Control and Prevention (CDC) and the Food and Nutrition Board (FNB) say thirst alone is enough to guide most people on how much to drink.

However, the FNB suggest women should take in around 2.7 liters of water daily and men around 3.7 liters.

These amounts include the water obtained from eating, which is estimated to make up 19 to 20 percent of daily intake.

Water is a cheap and effective way of quenching thirst and replacing lost fluids. As well as being essential for general health, drinking water has several other potential benefits:

One small study suggests that increasing daily water intake by 1.5 liters in people with migraines may reduce the headaches. However, it only showed a limited effect in preventing them altogether.

Drinking alcohol in moderation is the most effective way to prevent a hangover, although drinking a glass of water before sleep may also help.

Alcohol increases the need to urinate. This can lead to dehydration, which causes some of the symptoms of a hangover.

The best way to avoid a hangover is to drink alcohol in moderation. However, the following tips can also help prevent or reduce the effects of a hangover:

avoiding alcohol on an empty stomach

having a glass of water or a non-carbonated soft drink between alcoholic beverages

drinking a glass of water or two before sleep

Getting enough water is essential for health. In most healthy people, thirst is sufficient in guiding them to know how much to drink.

Water is a cheap, no-calories alternative to sugary drinks and may help improve mood and mental performance. It can also help to prevent headaches and hangovers.

However, if a person drinks water before bed, it can increase the need to urinate during the night and significantly impact on their sleep.

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Should you be drinking water before bed?

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Hydration is essential for health, but what are the benefits and drawbacks of drinking water before going to bed? The human body needs water to perform normal bodily functions. It is therefore vital for a person to drink water every day. However, there is some debate about whether people should drink water before going to bed.

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You'll be less cranky

Our relationships lose when we don't snooze. After a sleepless night, you may feel more irritable, short-tempered, and vulnerable to stress, which can put a strain on families and friendships. And research confirms that we can all get a little crabby when we lose sleep. One study at the University of Pennsylvania found that subjects who were limited to only 4.5 hours of sleep per night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed their normal sleeping patterns, they reported a dramatic improvement in their dispositions. Getting more shut-eye will put you in a better mood, so you can spend quality time with friends or family without becoming a grouch. Here's how to have the best night's sleep ever.

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11 Wonderful Things that Could Happen If You Go to Bed an Hour Earlier

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Our relationships lose when we don't snooze. After a sleepless night, you may feel more irritable, short-tempered, and vulnerable to stress, which can put a strain on families and friendships. And research confirms that we can all get a little crabby when we lose sleep.

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Many of us know that we should brush our teeth at least twice daily. However, many do not see the importance of brushing before going to bed. People prioritize morning brushing before leaving the house to start the day with fresh breath. However, the most crucial time to brush is before going to bed.

Why Brush Before Bed?

When you think of a typical day, picture all the meals, snacks and beverages you have. When bedtime comes around, a lot of food particles and bacteria remain on and in between teeth. Even with proper brushing and flossing, it is hard to remove 100% of bacteria from under the gums and on the surfaces of the teeth. The more times you brush each day, the greater the chances of removing all or most of the bacteria.

Brushing Before Sleeping Prevents

Cavities or Dental Decay
Going to bed without brushing your teeth means teeth will be covered in bacteria the entire night. Bacteria digest the food remnants on teeth and under the gums. The by-product is acid production which damages tooth enamel and leads to cavities. Saliva helps protect your teeth from damaging acids during the day. However, when sleeping, your body produces less saliva causing your mouth to become dry. A dry mouth increases your risk of cavities when going to bed without brushing.

Bad breath
What is referred to as "morning breath" is due to foul odours produced by the bacteria. Cleaning your mouth before sleeping makes it less likely to have morning breath.

Gum disease or Gingivitis
When plaque is left on the teeth for a long time, it hardens into tartar which is a form of hardened plaque. Only a professional cleaning can remove hardened plaque. Gums become swollen, red, inflamed and bleed easily when tartar is not removed.

Oral Hygiene Routine

Floss
Flossing removes bacteria from between teeth, and under the gums, a toothbrush cannot always reach.

Brushing
Ensure that you brush for two minutes minimum. Use a tongue cleaner to clean your tongue as well.

Rinses
Try rinsing with a mouthrinse that is anti-microbial. Anti-microbial mouthrinses help kill bacteria to prevent gum disease.

If you frequently skip brushing and flossing before bed, brush earlier in the evening. Once you get into the routine, it will become second nature.

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Why You Should Brush Your Teeth Before Bed - Woodbridge Dentist

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Many of us know that we should brush our teeth at least twice daily. However, many do not see the importance of brushing before going to bed. People prioritize morning brushing before leaving the house to start the day with fresh breath. However, the most crucial time to brush is before going to bed.