Most of us learned to brush as children and never checked our technique again. Yet brushing is the single most important thing you do for your teeth every day, and small changes can make a big difference.

What you need

  • A soft-bristled toothbrush with a head small enough to reach your back teeth
  • A fluoride toothpaste, a pea-sized amount
  • Two minutes, morning and night

Step-by-step technique

  1. Angle the brush. Hold it at about 45 degrees to the gumline so the bristles clean the small gap where the tooth meets the gum.
  2. Use short, gentle strokes. Move the brush in small circles or tiny back-and-forth motions, about the width of one tooth at a time.
  3. Clean every surface. Outer, inner and chewing surfaces of every tooth. Tilt the brush vertically to clean the inside of the front teeth.
  4. Divide your mouth. Spend roughly thirty seconds on each quarter so no area is rushed.
  5. Brush your tongue. A gentle brush or a tongue cleaner removes bacteria that cause bad breath.
  6. Spit, don’t rinse. Spit out the excess toothpaste but do not rinse with water, so the fluoride keeps working on your teeth.

Night-time brushing matters most

Saliva flow drops during sleep, so bacteria and acids have a free hand overnight. Brushing carefully before bed, and not eating or drinking anything sugary afterwards, is the habit that protects teeth the most.

Common mistakes

  • Brushing too hard. It wears enamel and causes gum recession. If your bristles splay in a few weeks, you are pressing too hard.
  • Brushing too fast. Thirty seconds is not enough. Use a timer or a song.
  • Using an old brush. Replace it every three months, or sooner if the bristles are bent.
  • Brushing straight after something acidic. Citrus, soft drinks and pickles soften enamel for a short while. Rinse with water and wait about thirty minutes.
  • Skipping between the teeth. A brush cannot reach there. See our guide to flossing.

What about children?

Young children need help. Brush for them until they have the dexterity to do it well, usually around seven or eight, and use the amount of fluoride toothpaste appropriate for their age. More tips are in our children’s dental health guide.

When to ask for help

If your gums bleed regularly, your teeth feel sensitive or you notice a build-up near the gumline, brushing alone may not be enough. A professional dental cleaning and personalised advice can set you right.