On the Clock: How Long Should You Brush Your Teeth?

Brushing your teeth is a big job. Want proof? Consider this reality: Over the next year, you should plan to dedicate 24-plus hours — more than a full day — to thoroughly brushing your pearly whites.

While that may sound like a lot, it’s done in such small chunks of time every day that you won’t even notice those minutes adding up.

Let’s talk clock and teeth management with dentist Anne Clemons, DMD.

How long and often should you brush?

Aim to brush your teeth for two full minutes twice a day, ideally when you get up in the morning and just before you go to bed at night. (That adds up to four minutes total per day … and 28 minutes per week … and 1,460 minutes per year.)

This sort of regular brushing is key to maintaining optimal dental health. “The time you spend caring for your teeth is so important,” stresses Dr. Clemons. “Two minutes brushing, twice a day, can do a lot of good.”

Unfortunately, most people spend far less time brushing their teeth. An oft-cited 2009 study shows that most people only brush for 45 seconds.

Why is brushing time important?

A quick brushing falls short of leaving your teeth sparkling clean.

Researchers in the study mentioned found that brushing for two minutes removed 26% more damaging plaque than brushing for just 45 seconds. Stretch the cleaning session to three minutes, and you remove 55% more plaque.

Plaque is a sticky, bacteria-filled film that can break down tooth enamel to cause cavities and other oral health issues (like gingivitis).

“If you’re not removing that plaque, it can really become a problem — and less than two minutes of brushing isn’t enough time to properly clean every surface of your teeth,” stresses Dr. Clemons.

Are you brushing long enough?

There’s only one way to answer that question: Time yourself.

Dr. Clemons recommends setting a timer for two minutes and brushing until it goes off. “It’s a good way to make sure you’re not cutting it short,” she says. “It might feel like a long time at first, but over time, you’ll get used to it.”

Many electric toothbrushes also have built-in tech that keeps them running for two minutes per brushing session.

If it helps for timing purposes, Dr. Clemons suggests dividing your mouth into four sections: Two on top and two on the bottom. Spend at least 30 seconds brushing each section while going tooth by tooth.

Other brushing and teeth cleaning tips

While brushing for two minutes is a good baseline for a healthy smile, there’s more to the task than just spending the time. How you do it and what you use matters, too. Dr. Clemons offers these recommendations.

• Time it up. Brushing in the morning removes bacteria and plaque that build up as you sleep overnight. Brushing before bed is important because it removes food, sugar and plaque from the day.
• Focus on technique. Brush in a circular motion. “If you scrub back and forth or up and down, you miss surfaces,” says Dr. Clemons. “Circular motions are more effective. You’ll reach every part of the tooth and along the gumline, where plaque tends to build.”
• Be gentle. A heavy hand isn’t better when it comes to brushing. “Being rough on your teeth can wear the enamel down and can cause your gums to recede,” cautions Dr. Clemons. “Plaque is soft, so you don’t need force to remove it.”
• Choose the right toothbrush. Select a toothbrush with soft or extra-soft bristles. “Anything firmer than that is too harsh,” says Dr. Clemons. An electric toothbrush may also help you get a better cleaning.
• Use fluoride toothpaste. Fluoride toothpaste can strengthen tooth enamel to better protect against decay. Wondering if your toothpaste contains fluoride? Check the label. If it has the American Dental Association (ADA) Seal of Acceptance, you’re covered.
• Don’t forget to floss. A toothbrush can’t clean between your teeth. That’s where floss comes in to remove trapped plaque and gunk. Aim to floss your teeth every night before going to bed.

Should you brush after meals?

In general, if you’re properly brushing twice a day, you probably don’t have to brush after every meal, too. “You can brush more often if you choose — but do it gently so you don’t wear away your enamel,” advises Dr. Clemons.

There are a few exceptions to the twice-a-day rule. Your dental provider might recommend brushing after eating if you wear:

• Braces
• Clear teeth aligners
• Partial dentures

But be careful when brushing after eating sugary or acidic foods. Both increase acids in your mouth, which can temporarily soften tooth enamel. It’s best to wait at least 30 minutes before brushing in those cases. Rinse your mouth with water first, too.

Final thoughts

Giving your teeth a few minutes of TLC each day is the most important thing you can do for their health. It’s even more important than seeing your dentist twice a year. (Though keep making those appointments.)

“Over the course of a year, you spend more than 1,400 minutes brushing,” says Dr. Clemons. “Those minutes are essential for maintaining a healthy smile.”