Ahhh, mornings. You roll over and find yourself inches from your partner’s face. You feel their hot breath on your skin as they whisper “Good morning”.
You smile and begin to whisper back – but suddenly you stop.
You pull back as you feel the grimy, stale situation that’s currently happening in your mouth. Instead, you offer them a tight-lipped smile as you try not to spew, jump out of bed and run to the bathroom in a frantic attempt to freshen your breath.
There’s nothing sexy about morning breath.
As you quickly tend to your offensive oral aromas, you wonder why doesn’t your partner have morning breath?
Chances are, they do.
Sally J. Cram, DDS, a periodontist in the Washington, D.C., area and a consumer adviser for the American Dental Association says:Everyone has morning breath to some degree.1
Let’s be realistic, no ones mouth smells like flowers in the morning. And if yours does, what have you been eating?
Perhaps your nose is not terribly sensitive to morning breath or perhaps your partner only has a mild case of it. Either way, we have all dealt with morning breath at some point – whether it be someone else’s or our own.
Morning breath tends to confuse me. I spend ample time brushing, flossing, tongue-scraping, and mouth washing before bed. After detailing my oral cavity better than I’ve ever detailed my car, I eat nothing and generally go straight to sleep.
How is it that the simple act of breathing and sleeping for 6 hours can create such gag-worthy odors in my mouth? And what can I do to stop it?
If you dream of the day that you can roll over and whisper sweet nothings to your partner without your breath causing them to gag, keep reading. We’re going to get down and dirty with all things morning breath so that you can have cleaner, fresher, whisper-filled mornings.
Why We Wake-up with Bad Breath
While there are several factors that may intensify, or cause your morning breath to occur more frequently, the true culprit is…SALIVA. Or rather, a lack of saliva.2
Saliva has the critical job of washing away food particles and nasty odor-inducing mouth bacteria. During the day, saliva production is in full effect and constantly works to keep your mouth clean and hydrated.
At night, saliva production slows down significantly, and even stops entirely for some people.
But what does this mean?
Less saliva obviously makes for a much drier mouth, one of the leading causes of bad breath. It also means that bacteria aren’t being washed away, allowing them to invade your oral cavity and thrive on all the amino acids, proteins, and leftover foods stuck in between your teeth and gums (which can also lead to a toothache)
Regarding your mouth’s lack of saliva at night, Dr. Matthew Nejad and Dr. Kyle Stanley, dentists at Helm | Nejad/Stanley Dentistry in Beverly Hills say:
This allows bacteria to grow and produce volatile sulfur compounds (VSCs), which is what smells bad. 3
Basically, there is a full-on bacteria party happening in your desert-like mouth while you sleep. When you wake up, all that’s leftover is gag-worthy smelly breath.
Other Causes of Foul Smelling Morning Breath
Even though a lack of saliva production is the foundation for bad morning breath, a few other things can add to the level of offensiveness that your morning breath carries.
Sleeping With Your Mouth Open
The actual manner in which you sleep can play a big role in your morning breath. If you are a chronic snorer or mouth-breather, your morning breath likely has people running for the hills.
Both of these sleeping habits leave your mouth wide-open all night long, meaning it gets even drier than those who sleep with a closed mouth. An overly dry mouth equals an even bigger bacteria party which equals way worse morning breath.
Dental Problems
If you are dealing with things like gingivitis or periodontitis, it’s almost guaranteed that you wake with offensive morning breath. Gingivitis is a disease that causes inflammation of the gums due to excessive bacteria build-up. As we know, bacteria causes stinky morning breath, so it makes sense that these two go hand in hand. Left untreated, gingivitis leads to periodontitis, a destructive gum disease, that also leads to offensive mouth odors.
Not only do these gum diseases cause you to wake up with foul smelling breath, but they have been linked to more serious health issues such as heart disease or stroke.
Dr. Hugh Flax, a cosmetic dentist and past president of the American Academy of Cosmetic Dentistry in Atlanta says “The toxins from oral bacterial are released into your blood stream and can possibly inflict mayhem on other parts of your body.” As if morning breath wasn’t bad enough!
Dehydration
Since saliva production slows overnight, your mouth essentially suffers from a natural dehydration. But if your body is dehydrated in general, it can cause a significantly drier oral environment, both during the day and while you sleep. Dehydration is a surefire way to intensify bad morning breath.
Poor Oral Hygiene
I feel like this one is kind of a given. While having good oral hygiene doesn’t necessarily eliminate possible morning breath, having bad oral hygiene can certainly add to its severity.
Brushing, flossing, tongue-scraping, and gargling with mouth wash all serve to help eliminate and prevent the build-up of bacteria in your mouth. Inevitably, no matter how well you clean your mouth, some bacteria still exists and creeps out at night, resulting in morning breath.
However, if you don’t practice proper oral hygiene, you are basically creating a playground for oral bacteria to breed and thrive. Not brushing on a regular basis, especially before bed, is a guaranteed way to wake up with a stinky mouth.
Medication
Many prescription and non-prescription medications list dry mouth as a common side effect, making them an active contributor to bad breath. Since many people take their regular medications at night, morning breath can be an inevitable side effect.
While most medications do not specifically cause offensive mouth odors, their mouth drying properties do. Antihistamines and diuretics are known for zapping the moisture from your mouth, as well as various antidepressants, weight loss drugs, and anti-psychotics.
If you suffer from bad morning breath due to a certain medication that you take, do NOT stop taking it or alter your medication routine. While morning breath is certainly unpleasant, what may result from stopping your medication will likely be far more unpleasant.
Do YOU Have Offensive Morning Breath?
Sometimes you can just taste how bad your mouth smells. We all know that feeling – the grimy, musty, sticky sensation that sits heavy on your tongue and seems to fill your mouth.
But sometimes you might not be aware of just how bad your breath really stinks in the morning. How can you be totally sure that you suffer from offensive morning breath?
There are a few small tests that you can do to determine if your morning breath situation needs to be addressed.
Examine your tongue: Stick out your tongue in the mirror and check it out. It is shiny and pink? Or is it dull and coated with a thick, while film? A bright, pink tongue indicates a healthy mouth, likely free from any toxic odors. A tongue that is sporting a heavy white coat indicates offensive morning breath.
Lick your wrist: Visit your dentist:While everyone should visit the dentist regularly in order to practice proper oral hygiene, a trip to the dentist can also help determine if your morning breath is really that bad. Ask your dentist to perform a bacteria test which will indicate if you have bacteria overload that results in stinky morning breath. Once you’ve determined that you suffer from aggressive morning breath, it’s time to take action. Don’t hide under the covers just yet; there are a wide variety of possible ways to prevent and treat bad morning breath. So you have identified that you have morning breath. Don’t panic, it’s honestly not a big deal. Simply use these simple tricks to remedy or reduce the smell of your breath. You might not be able to eliminate your morning breath completely, but you can certainly get it down to a level where your bed partner won’t gasp in horror! The number one defense that you have against bad breath is keeping up with your oral hygiene. You should get in the habit of brushing and flossing after every meal. This will help cut back on the amount of leftover food that hides in the crevices of your teeth and gums. That leftover food not only rots and contributes to bad breath, but it entices odor-causing bacteria to show up. Most people understand the basics when it comes to brushing their teeth; after all, it isn’t exactly rocket science. But surprisingly, there’s still a large population of people who improperly brush. Improper brushing generally comes from not brushing your teeth for an adequate length of time. Try purchasing an electric toothbrush that has a timer. This will help ensure that you are brushing for a sufficient length of time in order to effectively rid your mouth of stinky bacteria. Electric toothbrushes also tend to help distribute toothpaste evenly, assisting in the efficient removal of plaque and bacteria. Yet another reach to ditch that manual brush and upgrade to electric. Flossing is a highly underperformed part of proper oral hygiene. Many people either feel it is unnecessary or simply forget to do it when they’re rushing to get to work or to get into bed at night. Don’t be one of these people!! Flossing is an essential step in removing the food particles that bacteria love to munch on. If you can’t seem to figure out that pesky roll of dental floss, try purchasing some flossing picks. They’re easy to use and effectively help clean the places in your mouth that your toothbrush misses. If you’re new to the flossing game, then you may notice a bit of blood coming from your gums initially. This is normal and should subside with regular flossing. If it doesn’t, you should consult your doctor as it can be a sign of gum disease. When I first heard of tongue scraping, it sounded like some medieval torture ritual to me. My sister and brother-in-law swear by it, though. I honestly think that my brother-in-law cannot officially start his day until he has engaged in a solid tongue scraping session. Needless to say, I had to try it. I too, am now a loyal tongue scraper. I won’t go as far as to say that I can’t effectively begin my day without it, but I am a pretty big fan. Even if it didn’t help to cut back on bad breath, I would still do it! It just gives your mouth this insanely clean feeling But it also does help to significantly cut back on bad breath. Your tongue is a hotbed of bacteria. Bacteria loves to accumulate on your tongue, often resulting in that slimy, white coating that you will notice towards the back of it. This layer of white on your tongue is a major culprit of bad morning breath. You can purchase a specialized tongue scraper that is designed solely for the purpose of scraping bacteria off of your tongue. You can also use the edge of a spoon or even a soft-bristled toothbrush. Try dipping the toothbrush in non-alcoholic mouthwash to give it that extra boost to banish bacteria. A clean tongue means clean breath.
Many people use mouthwash with the assumption that it will effectively give them minty fresh breath. And it will-for a moment. Most mouthwashes contain alcohol which contributes to drying out your mouth. And we all know by now that a dry mouth makes for a bacteria-friendly odor causing environment. Sure, your mouth will smell minty-fresh for a few minutes, but then that alcohol will start sucking the moisture out overnight and add to your monstrous morning breath. Look for an alcohol-free mouth wash with antiseptic or antibacterial properties. You can also try gargling with baking soda and water. The combination of baking soda and water turns your mouth into an alkaline-based environment, helping to kill smelly bacteria. Simply mix a teaspoon of baking soda with one cup of water and gargle for about a minute prior to bed. Don’t panic if you swallow some, it is totally safe! Swallowing a small amount of the mixture will actually help to spread it to the back of your tongue where bacteria love to hang out. Originating in India about 3,000 years ago, oil pulling is an all-natural way to freshen your breath. While the art of oil-pulling is certainly not complicated, it is time consuming. Studies show that when bacteria come into contact with oil, they attach themselves to it.4 The idea behind oil-pulling is that the bacteria in your mouth will adhere to oil that you are gargling with and be effectively disposed of with that oil when you spit it out. If you are a very patient person, you might want to give oil-pulling a try. Simply take a teaspoon of coconut or sunflower oil and swirl it around your mouth for 20 minutes. Yes, you read that correctly, 20 minutes. If you can stand oil swishing around inside your mouth for that long, you can presumably kiss odor-causing bacteria goodbye as you spit out the oil. sleeping with your mouth open can cause a host of problems, horrific morning breath being one of them. People who sleep with their mouth open are not only more prone to morning breath, though. They also often suffer from excessive snoring, gingivitis, tooth decay, chronic oxygen deprivation, or interrupted sleep A wide-open mouth while sleeping effectively dries out your entire oral cavity, leading to noxious breath when you wake up. There’s a long list of possible causes for mouth-breathing at night, though the number one cause is blocked nasal passages. This may be due to congestion, allergies, or a physical deformation like a deviated septum. If you suspect that your mouth hangs open while you sleep, the first step is to determine the cause so that you can effectively correct it. Take a trip to your doctor or dentist to discuss the possible reasons that you may be mouth-breathing at night. Once you find a way to sleep with your lips sealed, your morning breath will likely improve. I love onions. And garlic. And super-spicy food. But there’s a reason that dating experts advise against eating these types of foods on a first date. At least if you’re hoping for a goodnight kiss, that is. The foods that you eat often leave behind a pungent aroma in your mouth. Certain foods are so powerful that even brushing or mouth-washing several times cannot remove their residual stench. And it’s not just foods like garlic or onions that can cause your date to effectively deny you that goodnight kiss. Or even, good morning kiss. Eating foods that are high in sugar tend to leave trace amounts of that sugar in your mouth. Bacteria love sugar. Any traces of it that are left behind will entice smelly bacteria to come out and feast. This leftover sugary bacteria mess soon turns into an acid that not only causes bad breath but can cause tooth decay or tooth erosion. Certain diets can also lead to foul smelling morning breath. Low-carb or fasting diets tend to produce chemicals called ketones due to an accelerated breakdown of fat. Your body breathes ketones out and they come with a very unpleasant smell. Sure, your jeans may fit better but your breath will sufficiently stink. Fill your diet with plenty of fresh fruits and vegetables to help eliminate morning breath. Most produce naturally contains ample levels of water which can help keep your mouth hydrated and free from debris. Plus, many fresh fruits or vegetables, when eaten raw, have very little smell associated with them. Speaking of hydrated, it is essential to drink plenty of water. Keeping your body hydrated effectively helps your mouth stay hydrated as well. Avoid drinking too much alcohol or caffeine. Both only contribute to dehydration and dry mouth. Try drinking a full 8-ounce glass of water before bed to keep your body hydrated through the night. Since we now know that a dry mouth means a stinky mouth, purchasing one of the many saliva stimulant products available might help keep your mouth moist and odor-free. Most saliva stimulants come in the form of a dissolving tablet or disc. To keep the saliva flowing overnight and help banish morning breath, try falling asleep with one of these saliva stimulants under your tongue. Many of them are mint flavored and will not only keep your serve to wet your whistle but have you waking with minty-fresh breath. We can all agree that foul morning breath is unpleasant. And it’s something that we would probably all like to eliminate from our mornings. Sometimes I am envious of people who suffer from a congested nose, at least they are immune to the awful smell that wafts out of my mouth in the morning. Have you found success with any of the solutions mentioned here? Do you have any tried and true tips for waking up with fresh breath? Leave your comments below and let’s work together to help create more pleasant mornings.Ways to Prevent and Minimize Morning Breath
Brush and Floss To Keep Your Breath Fresh
Scrape Your Tongue To Remove Odor Causers
Non-Alcoholic Mouthwash – Blast The Bad Breath Away
Oil-Pulling Freshens Your Mouth
Close Your Mouth For Better Breath
A Bad-Breath Free Diet
Saliva Stimulant
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