Is there anything better than the mornings when you have nowhere to be? You slowly open your eyes and your room is bright, and the lint that floats in the sun’s rays looks like tiny fairies doing an intricate dance. You smile to yourself — stretch your arms overhead, point your toes, arch your back, and let out a happy little grunt. Ahh, you could stay here in bed all day… But then you open your mouth wide for a hearty yawn and WHAM! Morning breath strikes again! And up you get to brush your teeth.
Morning breath stinks — and it happens to all of us to some degree. Everyday Health explains that when we sleep, our bodies naturally produce less saliva than they do during our waking hours. Because our saliva is responsible for clearing out the bacteria that live in our mouths, a dry mouth is the perfect environment for odor-causing bacteria to multiply.
Just because it’s normal doesn’t mean we are helplessly relegated to a lifetime of early morning embarrassment. There are a few things you can do to combat that icky morning breath, and it starts with knowing why it’s happening. Let’s take a closer look at the causes of morning breath and some tips that can help us put it to rest.
Causes of morning breath
If you often find yourself waking up with bad breath, the first thing you should do is examine your daily routine. According to Healthline, one of the most common causes of offensive morning breath is poor oral hygiene. Our mouths are an ideal breeding ground for bacteria. If we aren’t thorough when brushing and flossing our teeth, food particles that remain on our tongues, between our teeth, and on our gums will attract bacteria. As that bacteria breaks down the food particles we left behind for them, they release volatile sulfur compounds (VSCs), which give off the distinct odor we recognize as morning breath (per Medical News Today). If poor oral hygiene goes unchecked, you could be at risk for periodontal disease — a gum infection that can cause bad breath among other serious complications.
If your oral hygiene is beyond reproach, dry mouth likely is to blame for your morning breath. As we previously mentioned, saliva acts as a natural mouthwash, clearing away odor-causing bacteria. If your mouth is dry, the bacteria stay put — and they invite friends over too. Certain medications cause dry mouth, so check with your doctor if you think this may be happening to you (per Healthline). Heavy mouth breathing and snoring can also cause your mouth to dry out overnight, which increases the likelihood of morning breath (per Medical News Today).
Healthline explains that smoking and gastrointestinal reflux (GERD) can also contribute to morning breath.
Tips to help kiss morning breath goodbye
Once you’ve figured out the reason for your morning breath it becomes easier to treat. Healthline explains that the best defense against morning breath is a superlative oral hygiene routine. Before climbing into bed, brush your teeth for two minutes, floss, then finish off with an antiseptic mouthwash to kill off any stubborn bacteria left behind. If you don’t have one already, get a tongue scraper and make sure to use it daily to clear your tongue of any rogue food particles.
If a dry mouth seems to be to blame, make sure you drink lots of water throughout the day — and especially at bedtime — to avoid dehydration. Eat This, Not That suggests finding a brand of toothpaste that is designed to fight dry mouth and includes xylitol, as it encourages saliva production. Medical News Today says that caffeine, alcohol, and smoking can cause dry mouth, so these things should be avoided.
Those who suffer from acid reflux and find they have morning breath as a result can try sleeping in a more upright position as well as ask their doctor about medication that can help quell their symptoms at night (per Healthline).
