Before you start
- A soft or medium toothbrush (manual or electric)
- Fluoride toothpaste
- Dental floss, tape or interdental brushes
Method 1 Brush your teeth
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Step 1: Use the right amount of toothpaste
Adults and children over 6 should use a pea-sized amount of fluoride toothpaste (about 1,350–1,500 ppm fluoride for adults). Young children need less: a smear for under-3s and a pea-sized amount from 3 to 6, with adult supervision.
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Step 2: Angle the brush
Hold the brush at a 45° angle to your gums, so the bristles reach where teeth and gums meet.
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Step 3: Use small circles
Brush gently in small circles or short back-and-forth strokes, one or two teeth at a time. Hard scrubbing damages gums and enamel.
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Step 4: Cover every surface
Clean the outer surfaces, inner surfaces (tilt the brush upright behind the front teeth) and chewing surfaces of every tooth. Spend about 30 seconds on each quarter of your mouth.
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Step 5: Brush your tongue
Brush or scrape your tongue from back to front to reduce bacteria and bad breath.
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Step 6: Spit, don’t rinse
Spit out the excess toothpaste but don’t rinse with water or mouthwash straight afterwards, so the fluoride stays on your teeth.
Method 2 Clean between your teeth
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Step 1: Choose your tool
Interdental brushes work well for most adults with gaps between teeth; floss or tape suits tight gaps. Ask your dentist or hygienist which sizes to use.
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Step 2: Floss gently
Break off about 45 cm (18 inches) of floss, wind it around your middle fingers and guide it between the teeth with a gentle sawing motion. Curve it into a C shape around each tooth and slide it up and down under the gumline.
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Step 3: Use a fresh section
Use a clean part of the floss for each gap.
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Step 4: Do it once a day
Clean between your teeth once a day, ideally before brushing at night.
Method 3 Keep your mouth healthy
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Step 1: Replace your brush
Get a new toothbrush or brush head every 3 months, or sooner if the bristles splay.
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Step 2: Cut down on sugar
How often you have sugar matters most. Keep sugary foods and drinks to mealtimes and avoid them before bed.
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Step 3: Drink water
Water, especially fluoridated tap water where available, helps rinse your mouth between meals.
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Step 4: Don’t smoke
Smoking and chewing tobacco increase the risk of gum disease, tooth loss and mouth cancer.
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Step 5: See a dentist regularly
Visit a dentist for check-ups as often as they recommend, usually every 6 to 24 months depending on your oral health.
Troubleshooting
My gums bleed when I floss
This is usually a sign of early gum inflammation (gingivitis). Keep cleaning gently every day; bleeding often stops within 1–2 weeks. See a dentist if it doesn’t.
My teeth are sensitive
Use a toothpaste for sensitive teeth, brush gently with a soft brush, and avoid brushing straight after acidic food or drinks. See a dentist if it continues.
I keep forgetting to floss
Keep floss or interdental brushes next to your toothbrush, or try floss picks or a water flosser.
Frequently asked questions
Is an electric toothbrush better?
Both work well with good technique. Electric brushes, especially oscillating ones, can make it easier to clean thoroughly.
Should I brush before or after breakfast?
Either works. If you brush after, wait about an hour after acidic food or drinks such as fruit juice.
Do I need mouthwash?
It isn’t essential. If you use one, use it at a different time from brushing so you don’t rinse away the toothpaste’s fluoride.
Summary
Brush twice a day for 2 minutes with fluoride toothpaste, angling the brush to the gumline and using gentle circles on every surface. Spit, don’t rinse, and clean between your teeth once a day. Replace your brush every 3 months, keep sugar to mealtimes, and see a dentist regularly or sooner if your gums bleed or teeth hurt.
