How to Brush Your Teeth

Prepare Your Toothbrush

Wet your toothbrush with water and apply a thin strip of toothpaste. Many types of toothpaste are available, but try to use one that contains fluoride, which protects the teeth against cavities and prevents tooth decay.

Start in the Back

Start with your upper molars, or your back teeth, on one side of your mouth and work in a clockwise direction. Point the bristles toward the gum line at a 45-degree angle. Brush using short, circular motions for approximately 20 seconds.

Some studies find that people think being more attentive to brushing their teeth means taking more time. Technique and angle also matter.

Roll Away

After 20 seconds, roll the brush head away from the gum line so the bristles sweep the surface of the tooth, removing plaque and food particles in the process.

Work in a Clockwise Direction

Continue working in a clockwise direction, finishing up with the lower molars on the other side of your mouth.

Repeat steps 2 and 3 for the inside surfaces of the upper and lower molars. In one study, some 10% of people didn't brush the inside of their teeth and all.

Brush Behind the Upper Front Teeth

Brush the lingual, or back surface of the upper front teeth by using the tip of the toothbrush head. Direct the bristles toward the gum line and use a flicking motion down the surface of the tooth. Repeat this two or three times for a more thorough cleaning.

Brush Behind the Lower Front Teeth

Point the bristles of the tip of the toothbrush toward the gum line and flick the bristles up and away from the gum line in a sweeping motion. Repeat this step two or three more times.

Don't hesitate to help kids with these steps. A 2024 study finds that adult involvement in tooth brushing was a factor, as well as technique and diet, in reducing the risk of cavities in kids.

Brush the Top Surfaces of the Teeth

Brush the top, biting surfaces of the upper and lower premolars and molars using a circular motion.

Brush the Tongue and the Insides of the Cheeks

Teeth aren't the only things in your mouth that need to be cleaned. Your tongue, the roof of your mouth, and the insides of your cheeks can also hold onto food particles, plaque, and bacteria that make your breath smell. Just like your teeth, they deserve a good cleaning.

With a gentle, circular motion, thoroughly brush your tongue, the insides of your cheeks, and the roof of your mouth.

Avoid a Rinse

Some people wrap up with a rinse, using water or mouthwash. But 2024 guidelines from dental professionals recommend that you avoid a rinse. To maintain fluoride levels, spit out the toothpaste but don't wash out your mouth.

If you use a rinse, don't do it at the same time as your tooth brushing. If you're using a teeth whitening product, floss and brush first.

Keep in mind that you should floss once a day, too, and you'll need a new toothbrush every few months. Some people may prefer to use an electric or Bluetooth-enabled model. The techniques are the same, but you may need to check out the settings or get advice from a dental professional on its use.