Sleep and oral health: how they're linked and ways to improve both

When looking at the relationship between sleep and oral health, optimal sleep, the quality of sleep itself, is the most important factor. Getting high-quality sleep on a regular basis strengthens the immune system and reduces inflammation. 

But there are a few other factors that affect oral health. Here we’ll discuss the impact sleep has on dental issues and oral health, what to look out for, and ways to improve your sleep (and teeth).

Is there a connection between sleep health and oral health?

Yes, there is a connection between sleep health and oral health. Here are some ways they are interlinked:

• Blood flow: Getting enough sleep improves blood flow, allowing the body to more efficiently transport nutrients that make the mouth healthier.
• Periodontal disease: Poor sleep quality has been linked to an increased risk of periodontal disease, which is characterized by inflammation and infection of the gums.
• Teeth grinding (bruxism): Sleep apnea has been associated with teeth grinding, which can cause excessive wear, fractures, and damage to the teeth.
• Dry mouth: Breathing through the mouth due to sleep apnea can cause dry mouth, reducing saliva production and increasing the risk of tooth decay and gum disease.
• TMJ: Poor sleep quality can contribute to temporomandibular joint disorder (TMD), which can cause jaw pain, jaw mobility issues,  and headaches.
• Tooth decay: Dry mouth due to sleep apnea can lead to an increased risk of tooth decay. Saliva plays a crucial role in protecting teeth by neutralizing acids and providing minerals that help rebuild tooth enamel. When saliva production is reduced, the protective effects are diminished, making teeth more susceptible to decay.
• Gum disease: Breathing through the mouth due to sleep apnea can contribute to gum disease. Dry mouth can create an environment where harmful bacteria thrive, leading to inflammation and infection of the gums.

It's important to note that maintaining good oral hygiene practices and seeking treatment for sleep disorders, such as sleep apnea, can help manage these oral health issues. Seeking medical attention for proper diagnosis and treatment is important for both sleep and oral health.

Oral health issues that can be caused by poor sleep

Specific oral health issues that can be caused by sleep disorders. The two most common are sleep apnea and sleep deprivation.

Sleep apnea and dental issues

Sleep apnea is a sleep disorder that causes breathing disturbances while sleeping and it can have several effects on oral health. Here's how sleep apnea can affect dental health:

1. Mouth breathing: Sleep apnea often causes a person to breathe through their mouth instead of their nose. This can result in chronic dry mouth, also known as xerostomia. Dry mouth reduces saliva production, which is essential for maintaining oral health. Saliva helps wash away food particles, neutralize acids, and prevent tooth decay. Without enough saliva, the risk of tooth decay and gum disease increases.
2. Tooth decay: The combination of mouth breathing and dry mouth can increase tooth decay risk. Saliva is crucial in protecting teeth by neutralizing acids and providing minerals that help rebuild tooth enamel. When saliva production is reduced, the protective effects are diminished, making teeth more susceptible to decay.
3. Teeth grinding (bruxism): Sleep apnea has been associated with teeth grinding, also known as bruxism. The grinding and clenching of teeth can cause excessive wear, fractures, and damage to the teeth. This can lead to tooth sensitivity, jaw pain, and headaches.
4. Gum disease (periodontal disease): Breathing through the mouth due to sleep apnea can contribute to gum disease. Dry mouth can result in gum disease, characterized by symptoms such as redness, swelling, bleeding gums, and bad breath.
5. Temporomandibular joint disorder (TMD): Sleep apnea has been associated with temporomandibular joint disorder (TMD). TMD can cause jaw pain, difficulty opening or closing the mouth, clicking or popping sounds in the jaw joint, and headaches.

Sleep deprivation and oral health

Sleep deprivation is when a person does not get enough quality sleep, either short-term or long-term. In addition to the mental and physical implications, sleep deprivation can also have negative effects on oral health.

1. Tooth loss: Studies have shown an association between sleep disorders and tooth loss, such as snoring and obstructive sleep apnea.
2. TMJ Disorders: Sleep deprivation has also been associated with temporomandibular joint (TMJ) disorders.
3. Dry mouth: Sleep deprivation can contribute to dry mouth, also known as xerostomia. 
4. Gingivitis: Poor sleep quality and sleep deprivation can contribute to gingivitis, inflammation of the gums. Studies have shown that people with poor sleep have a higher prevalence of gum disease. Poor sleep is also tied to craving and eating more sugary or carbohydrate-based foods, which may contribute to tooth decay.
5. Teeth grinding (bruxism): Sleep deprivation has been linked to teeth grinding, which can lead to tooth sensitivity, jaw pain, and headaches.
6. Mouth breathing: Some 30-50% of adults breathe more through their mouths than their noses. When we breathe through our nose, the air is naturally humidified and warmed for the lungs, has a higher level of oxygen absorption, and helps lung volume. Mouth breathing, on the other hand, is associated with the reversal of orthodontic work, weaker muscles around the mouth and jaw, crowded or crooked teeth, and poor oral pH balance, leading to tooth decay and other oral health issues.

Recognizing sleep apnea

Here are some common symptoms of sleep apnea:

1. Loud snoring: Snoring is one of the most common sleep apnea symptoms. It might come and go through the night and be loud enough to wake others near you.
2. Pauses in breathing: People with sleep apnea might stop breathing for a few seconds or more during sleep. This can cause gasping, choking, or snorting sounds.
3. Dry mouth and sore throat: Breathing through the mouth due to sleep apnea can cause dry mouth and sore throat upon awakening.
4. Morning headaches: People with sleep apnea may experience morning headaches, although the reason for this is not entirely clear.
5. Excessive daytime sleepiness: Sleep apnea can cause sleep disruptions, leading to excessive daytime sleepiness, fatigue, and difficulty staying awake during the day.
6. Irritability and mood changes: Sleep apnea can cause irritability, mood changes, and difficulty concentrating.
7. Teeth grinding (bruxism): Sleep apnea can contribute to teeth grinding, which can cause dental damage.
8. Periodontal disease: Breathing through the mouth due to sleep apnea can contribute to gum disease. 

Can a tooth infection make you tired?

A tooth infection can be annoying, uncomfortable, and painful. A tooth infection can also make you tired. Here's how:

When you have a tooth infection, your immune system is activated to fight the infection. This immune response requires a lot of energy from the body, which can lead to fatigue and exhaustion. Additionally, the inflammation caused by the infection can also contribute to fatigue.

If the tooth infection spreads to other parts of the body, it can cause more severe symptoms, including fever, dehydration, confusion, and rapid heart rate. These symptoms can further contribute to fatigue and exhaustion.

It's important to seek medical attention for a tooth infection to prevent it from spreading and causing more severe symptoms. Treating the infection can help alleviate fatigue and other associated symptoms.

How can you improve both your sleep and your oral health?

We all know to brush our teeth twice a day. And dentists are consistently sending out a reminder to floss. But taking care of oral and sleep hygiene together goes beyond the basics of good hygiene. Here are some tips for improving both sleep and oral health simultaneously:

1. Brush and floss before bed

Brushing and flossing before bed can help remove food particles and plaque that can cause tooth decay and gum disease. Use a good toothbrush and fluoridated toothpaste to ensure effective cleaning.

2. Avoid eating late at night

Eating late at night can increase the risk of acid reflux, which can damage tooth enamel. Try to avoid eating less than two hours before bed. So, if you plan to go to bed at 10:00 pm, try not to eat after 8:00pm.

3. Practice good sleep hygiene

Good sleep hygiene practices can help improve both sleep and oral health. This includes maintaining a regular sleep schedule, aiming for 7-9 hours of restful sleep each night. avoiding caffeine and alcohol before bed, and creating a comfortable sleep environment.

4. Exercise facial muscles

Exercises to strengthen the muscles of the face and improve tongue placement in the oral cavity can contribute to a decrease in snoring, improvement in daytime sleepiness, and better sleep quality. Try practicing nasal breathing exercises during the day. It can help with stress, sleep, and oral health. Do this by slowly breathing in and out of your nose (with your mouth closed). Breathe in for 3-5 seconds and out for 6-10 seconds.

5. Choose toothpaste carefully

Most toothpaste has a drying effect on the mouth due to the use of emulsifiers, surfactants, and other agents; many are added only to allow for large-batch manufacturing of the product. Look for a toothpaste that has a remineralizing agent and no SLS or other “naturally derived” similar emulsifying agents. Also, beware of toothpaste that has a strong mint flavor. Spearmint and peppermint are neural stimulators, the last thing you want as you're winding down for a good night’s rest!

6. Adjust your sleeping environment

Consider buying a humidifier since increased moisture levels in the air can increase saliva production and generally support better oral health.

7. Maintain good oral hygiene

This is more of a basic reminder, but regular dental check-ups and good oral hygiene practices, such as brushing and flossing, can’t be beaten. Healthy routines and regular dental visits can help prevent tooth decay, gum disease, and other oral health issues. And remember to floss before bed – it is critical for dental health.

8. Treat sleep disorders

Seeking treatment for sleep disorders, such as sleep apnea and shift work sleep disorder, can help manage oral health issues associated with these conditions. Treatment options may include continuous positive airway pressure (CPAP) therapy or oral appliances.

Start getting better sleep for your oral health

By incorporating these tips into your daily routine, you can improve your sleep and oral health. It's important to note that maintaining good oral hygiene practices and seeking treatment for sleep disorders are essential for managing oral health issues associated with sleep disorders.