Doing This One Thing Before Bed Can Stop Morning Breath

If someone says you have "dragon's breath," they're not making a Game of Thrones reference. It's more likely a (sort of) subtle way of saying you have bad breath and could use a mint ASAP.

Morning breath, in particular, can be brutal. That’s because when you sleep, your saliva production decreases .

"Saliva helps keep odor-causing bacteria in check. So overnight, those bacteria break down leftover food particles and dead cells in your mouth, releasing volatile sulfur compounds—the main culprit behind that lovely morning breath," says Dr. Randy Kunik, DDS , an orthodontist at Kunik Orthodontists.

Dry mouth at night, caused by reduced saliva production and mouth breathing , creates the perfect breeding ground for the 700 bacterial species linked to halitosis.

Brushing your teeth is a quick way to combat morning breath—but sometimes, that funky odor lingers even after you’ve brushed and flossed. So how do you stop it for good? According to dentists, the key might be adding one simple step to your nighttime routine.

Related: The One Super-Common Brushing Habit a Dentist Is Begging You to Break ASAP

One Trick To Help Bad Breath, According to Dentists

A warm mug of green tea before bed can help you wind down and wake up without that dreaded dragon breath.

That’s because green tea has powerful antibacterial properties. “It’s rich in polyphenols, which have been shown to neutralize sulfur compounds and inhibit bacteria in the mouth,” explains Dr. Sandip Sachar, DDS , a general and cosmetic dentist at Sachar Dental.

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One key polyphenol, EGCG (epigallocatechin gallate), may be especially effective. Research has linked it to a reduction in Solobacterium moorei and Porphyromonas gingivalis —two types of bacteria known to cause bad breath .

Green tea that’s high in zinc may offer an added boost. Zinc interacts with odor-causing bacteria, converting them into scentless compounds .

“Unlike mint, which just masks odors, green tea actually lowers the bacterial load,” Kunik says. “That can make a real difference.”

Related: 2 Surprising Foods Could Lower Your Risk of Gum Disease

Which Type of Green Tea Is Best?

Not all green teas are created equal—especially when it comes to freshening your breath. That’s why you’ll want to sip unsweetened green tea before bed, ideally before brushing your teeth.

Unsweetened is key. Dr. Sachar warns that the sugar in sweetened green tea can feed the bacteria in your mouth, leading to more bacterial growth—and worse breath. Plus, if you had sugar right before bed, it can increase your risk of tooth decay while you sleep, making unsweetened green tea the preferred choice.

Another thing to keep in mind? Caffeine. While many green teas contain it , sipping something caffeinated before bed isn’t ideal. Instead, Kunik recommends people drink decaf, explaining, "You will still get the bacteria-fighting benefits without risking a stormy night’s sleep.”

Related: When to Brush Your Teeth After Eating, Per Dentists

Green Tea Is Not a Substitute for Brushing Your Teeth

While green tea may help freshen your breath, it’s not a substitute for your nightly oral hygiene routine . According to Dr. Sachar, it can assist with reducing morning breath—but relying on it too much could lead to other dental concerns.

For example, green tea has tannins that can bind to tooth enamel and cause a dull gray or yellowish discoloration over time. Thus, Sachar advises drinking green tea before brushing your teeth so you can rinse out any residual green tea.

It’s also important to remember that green tea isn’t a cure-all. Persistent bad breath could be a sign of deeper dental issues, such as gum disease or untreated cavities, which need to be addressed by a dentist.

"If green tea fits your nighttime routine, it is a nice little bonus for your breath and oral health," Kunik concludes. "Just be sure it is part of a bedtime routine that includes brushing, flossing, and staying hydrated."

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Sources

• The significance of saliva during sleep and the relevance of oromotor movements. Sleep Medicine Reviews .
• The Role of Oral Microbiota in Intra-Oral Halitosis. Journal of Clinical Medicine .
• Sandip Sachar, DDS , is a general and cosmetic dentist at Sachar Dental.
• Randy Kunik, DDS , an orthodontist at Kunik Orthodontists.
• Green tea extract and its major constituent epigallocatechin-3-gallate inhibit growth and halitosis-related properties of Solobacterium moorei . BMC Complementary Medicine and Therapies .
• Effect of Camellia sinensis plant on decreasing the level of halitosis: A systematic review. Dental Research Journal.