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How to stop forgetting to brush your teeth at night
Evenings are when brushing slips. You’re tired, you’re on the sofa or still at the desk, and bed is right there. If you’ve gone to sleep without brushing more times than you’d like, you’re not alone, and you don’t need to feel bad about it. A few small changes to the setup can help.
Why night-time is worth the effort
The NHS says to brush twice a day for about 2 minutes, and that one of those should be last thing before you go to bed, because night-time brushing is important.
1. Brush earlier than “bedtime”
The later it gets, the bigger brushing feels. Try brushing when you start winding down, such as when the laptop closes or the last episode starts, rather than at the very end. Just make it the last thing you eat or drink before (water aside).
2. Anchor it to something you never skip
Charging your phone, locking the door, turning off the big light. Pick one thing you do every night and put brushing straight after it.
3. Shorten the path
Leave the toothbrush and paste out where you’ll see them, not tucked in a cabinet. If the bathroom is upstairs and you’re downstairs, a second brush downstairs removes a whole trip.
4. Let the reminder come to you
If your evenings are on a screen, a reminder on that screen is hard to miss. Brush Buddies can pop up on your open tab at a time you choose, and you can snooze it if you’re mid-something.
5. Keep the two minutes easy
A song, a podcast or a brush with a built-in timer does the counting for you. Afterwards, the NHS suggests spitting out the extra toothpaste rather than rinsing, so that’s one less step too.
6. Missed one? That’s fine
A missed night isn’t a failure, and it doesn’t undo anything you’ll do tomorrow. No streaks, no guilt. Just try again tonight.
Want a gentle nudge on your screen? Brush Buddies is a free Chrome extension. At the times you pick, a little buddy pops up on the tab you’re already on, with a soft chime. Done, snooze or dismiss. No account, and everything stays on your device.
Add Brush Buddies to Chrome – freeThis article shares everyday ideas, not medical advice. For anything about your own teeth or gums, please talk to your dentist. The guidance above follows the NHS advice on keeping your teeth clean.