Getting a good night’s sleep with braces or aligners isn’t easy at least not in the beginning. Your teeth feel weird, your gums are a little sore, and sometimes, no matter how much you adjust your pillow, you just can’t seem to get comfortable.
But don’t worry! This phase doesn’t last forever. Once your mouth adjusts, sleeping with braces (or aligners) will feel totally normal. In the meantime, here are some practical, real-life tips to help you rest better.
Why Is It Hard to Sleep with Braces or Aligners?
If you’ve just started your orthodontic treatment, you might have noticed that nighttime is the worst. That’s because:
✅ Your teeth are actively shifting and adjusting.
✅ You might feel some pressure or soreness.
✅ Brackets and wires can rub against your cheeks.
✅ You’re not used to the feeling of something on your teeth 24/7.
The discomfort usually lasts only a few days after each adjustment. Aligners, on the other hand, feel tightest on the first day of a new tray. But the good news? Your mouth will adapt! And with the right tricks, you can sleep comfortably even with braces or aligners.
How to Sleep Better with Braces or Aligners
1. Take a Pain Reliever (If Needed)
If you’ve just had your braces tightened or switched to a new aligner tray, a mild pain reliever (like ibuprofen or paracetamol) 30-45 minutes before bed can make a big difference. It reduces soreness so you can sleep peacefully without waking up in discomfort.
2. Use Orthodontic Wax
Brackets and wires can be annoying at night, especially if they’re rubbing against your cheeks. Before sleeping, apply a little orthodontic wax over any sharp or poking areas. It creates a smooth barrier and prevents irritation while you sleep.
3. Rinse with Warm Salt Water
If your gums or cheeks feel sore, a quick warm salt water rinse can work like magic. Just mix one teaspoon of salt in a glass of warm water, swish it around for 30 seconds, and spit it out. It helps heal minor sores and reduces swelling.
4. Eat a Soft Dinner
Eating hard or crunchy foods before bed can make your teeth feel extra sore at night. Try switching to soft foods like:
🍚 Rice
🥣 Yogurt
🍳 Scrambled eggs
🥤 Smoothies
This way, your teeth won’t feel overworked before you sleep.
5. Apply a Cold Compress
If your jaw or gums feel sore, try holding an ice pack (or even a cold towel) against your cheek for 10-15 minutes before bed. It numbs the discomfort and makes it easier to fall asleep.
6. Sleep on Your Back
Sleeping on your stomach or side can press your braces against your pillow, making the soreness worse. Try sleeping on your back to avoid extra pressure on your mouth.
7. Use a Soft Pillow
A soft pillow supports your head better and reduces any accidental pressure on your face while you sleep. If you’re someone who tosses and turns, this will help you avoid pressing your face into the pillow.
8. Keep Your Mouth Clean
There’s nothing worse than going to bed with food stuck in your braces. Make sure to:
✅ Brush properly before sleeping
✅ Floss carefully (or use a water flosser)
✅ Clean your aligners if you wear them
A clean mouth = better sleep (and no late-night gum irritation).
9. Use Lip Balm
Braces can make your lips dry and cracked, especially at night. Applying lip balm before bed keeps them soft and prevents discomfort.
10. Stay Hydrated
Drink plenty of water throughout the day to prevent dry mouth. This is especially helpful if you sleep with your mouth open.
11. Wear a Night Guard If You Grind Your Teeth
If you grind your teeth at night, your braces (or aligners) might feel extra painful in the morning. A night guard can help protect your teeth and make sleeping more comfortable.
12. Avoid Caffeine Before Bed
Coffee, tea, and soda can make it harder to sleep and increase teeth grinding. Try avoiding caffeine after 5 PM to get better rest.
13. Relax Before Sleeping
A calm mind = better sleep. Try these before bed:
🌿 Deep breathing exercises
🎶 Soft music or white noise
📖 Reading a light book
💆 Gentle stretching
Anything that helps you unwind will make sleeping easier.
14. Use a Humidifier
If your mouth feels dry at night, try using a humidifier in your room. It keeps the air moist and comfortable, preventing dryness.
15. Always Wear Your Aligners at Night
If you wear aligners, don’t remove them while sleeping! They need to stay in for 20-22 hours a day to work properly. Skipping nights will slow down your treatment.
16. Choose the Right Dental Clinic for a Comfortable Treatment
Getting braces or aligners? The right clinic makes all the difference. You want a place that:
✅ Uses modern techniques for comfort
✅ Has expert orthodontists
✅ Offers personalized care
At Dr. Sachin Mittal Advanced Dentistry, we make sure your braces or aligners feel as comfortable as possible. As an NABH-accredited, Haryana government-approved clinic, we provide top-rated orthodontic treatments with advanced technology.
📍 Locations: Hisar & Gurugram
📞 Book a Consultation Today!