We already learned from integrative dentist Dr. Leedia that your mouth is deeply connected to the rest of your body. Hormones, stress, sleep, breathing, saliva, and daily habits can all show up in your gums, tongue, breath, and enamel.
So now for the follow-up: what should you actually do every morning and night to optimize your oral health?
According to Dr. Leedia, the best oral care routine is simple, consistent, and timed correctly. Because your mouth is a microbiome, her approach is to support balance rather than strip away everything.
“The goal isn’t sterility,” Dr. Leedia says. “We want diversity, resilience, and harmony.”
That means brushing and flossing still matter, but so do saliva, nasal breathing, pH balance, and the order of your routine.
Here’s how Dr. Leedia approaches her own oral care, from the moment she wakes up to the time she goes to bed.
Clean your mouth before coffee, matcha, or breakfast
Dr. Leedia recommends cleaning your mouth before you eat or drink anything besides water.
Plaque biofilm builds overnight, which is why she likes to clear it away before the first sip or bite of the day. Her number one add to your morning routine: tongue scraping.
Your tongue has plenty of places for bacteria, food debris, and overnight buildup to hang out. A few gentle passes with a tongue scraper can help remove that coating and freshen your breath before you brush.
“If there is one thing I want everyone to add to their morning routine, it’s tongue scraping,” Dr. Leedia says.
Try this morning routine:
- Tongue scrape gently from back to front
- Brush thoroughly for two full minutes
- Floss (or water floss)
- Then eat or drink
Following this routine changes the starting point of your day. You are clearing away the overnight buildup before anything else enters the mouth.
Steps 1 and 2 are non-negotiable for Dr. Leedia. She offers us a pro-tip: keep your scraper clean between uses with alcohol and use a light hand. Your tongue does not need a deep exfoliation.
Wait before brushing after acidic foods and drinks
If your morning includes coffee, citrus, lemon water, or anything acidic, Dr. Leedia recommends waiting before you brush.
“Wait about 30 to 60 minutes for pH recovery,” she says.
Acidic foods and drinks can temporarily soften the enamel surface, so brushing immediately after may be too abrasive. Giving your mouth time to rebalance is a simple way to be gentler on your teeth.
If your mouth feels acidic, Dr. Leedia recommends a baking soda rinse: mix one teaspoon of aluminum-free baking soda into 10 to 12 ounces of lukewarm water, swish, and spit.
Use salt water when gums feel irritated
If your gums feel tender, puffy, or easily irritated, Dr. Leedia likes a salt water rinse.
Salt water can be a simple way to support the gums without using a harsh product. Dissolve salt in warm water, swish, gargle, and spit.
This can be especially helpful when your mouth feels inflamed or your gums need a little extra care.
Give your mouth extra support before bed
At night, saliva production naturally slows down. Since saliva helps rinse the mouth and support a healthier oral environment, Dr. Leedia likes to be more thorough before sleep.
Try this nighttime routine:
- Rinse and gargle with salt water or baking soda water. Dr. Leedia suggests baking soda water if your mouth tends to be more acidic, which may be common with frequent cavities or mouth breathing. Salt water may be more helpful if your gums bleed when brushing or flossing.
- Floss!
- Rinse again if flossing loosens food
- Brush for two full minutes
- Take an oral probiotic (if your dentist recommends it)
- Use a nasal spray to support nightly nasal hygiene
- Consider mouth tape only if you’re able to breath comfortably out of your nose
Together, these steps help you go to bed with a cleaner mouth, so your oral microbiome has a better environment overnight.
Dr. Leedia says she notices “a significant difference” in her mornings when she follows her night routine properly. She also reminds us that the best routine is the one that’s right for your mouth. Check with your dentist before adding probiotics, mouth tape, or other new habits.
Be selective with mouthwash
A healthy mouth still has bacteria. Dr. Leedia cautions against harsh antibacterial products, especially mouthwashes with alcohol or high levels of essential oils.
“Many commercial mouthwashes try to kill everything, which can backfire,” she says. Not only does it impact your oral health, but can impact your heart health. She says, “antiseptic mouthwashes eradicate the oral bacterial flora, and this leads to nitric oxide–deficient conditions that potentially raise blood pressure.”
If your mouthwash leaves your mouth feeling dry, stripped, or irritated, it may be worth rethinking. The goal is to support a healthier oral environment, not overcorrect.
Pay attention to mouth breathing
If Dr. Leedia had to choose one habit to prioritize, it would be nasal breathing.
“Mouth breathing I would say is the worst one,” she says.
Mouth breathing can dry out the mouth, especially overnight. That matters because dry mouth can make the oral environment more vulnerable to odor, plaque buildup, irritation, and imbalance.
If nasal breathing feels difficult, Dr. Leedia recommends checking for obstructions with an ENT, supporting nasal hygiene, trying breathing exercises, working with a trained myofunctional therapist and adding in an air purifier or humidifier if it is very dry.
Be thoughtful with mouth tape
Mouth tape can be helpful for some people, but Dr. Leedia’s approach is careful. Only consider it if you can comfortably breathe through your nose.
Skip mouth tape if you have untreated sleep apnea, major congestion, breathing issues, or any concern from your doctor or dentist.
A good oral care routine should support breathing, not make it harder.
Bleeding gums, persistent bad breath, dry mouth, a coated tongue, recurring cavities, sensitivity, tonsil stones, or waking up with your mouth open can all be clues that your oral microbiome needs support.
One off day is not the issue. But If something keeps showing up, address it with your dentist or a provider who understands the connection between oral health and whole-body wellness.
Dr. Leedia’s routine is refreshingly simple: clean your mouth before you feed it, wait after acidic foods and drinks, be consistent at night, support saliva, and make sure you do everything to optimize nasal breathing.
Turns out, brushing is only one part of a very good mouth day.
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