The surprizzzzzing link between a lack of sleep and your oral health

By Dr Tom Shumack, BSci (Syd. Uni), BDent (Hons) (Syd. Uni) Grad Dip Clin Dent (Oral Implants) (Syd.Uni) MRAACDS (PDS)

Ever had a painful sore inside your mouth? Annoying ulcers can make talking, eating and drinking a real struggle. While we usually blame stress, spicy food or injury for those sores, there’s one surprising factor you might not have considered: lack of sleep.

Why sleep matters for your mouth

Here’s a little-known fact: Your mouth is constantly renewing itself. The lining of your mouth, called the mucosa, has its cells replaced at a pretty high rate. But if you’re not getting enough sleep, your body doesn’t have the energy or "building blocks" it needs to repair those cells properly. That means the mucosa doesn’t regenerate as it should - and ulcers can pop up.

Basically, not sleeping enough can leave your mouth more vulnerable to irritation, making it easier for those painful sores to develop. So, try getting a little more sleep to allow enough time to re-generate - your mouth will thank you for it.

What else triggers mouth ulcers?

While lack of sleep is a major factor, other things can trigger mouth ulcers too, including:

  • Accidentally biting the inside of your mouth or brushing too hard

  • Stress weakens your immune system, making ulcers more likely

  • Eating spicy or acidic foods like citrus, tomatoes, or coffee

  • Hormonal changes (this is especially common during periods, pregnancy, or menopause)

How to deal with mouth ulcers

If you’re dealing with mouth ulcers, here are a few tips to speed up healing and reduce discomfort:

  1. Get enough sleep: aim for 7-9 hours a night. your body (and mouth) need it.

  2. Use a soft toothbrush: brush gently to avoid irritating your ulcers.

  3. Watch what you eat: avoid spicy, acidic or salty foods that can make ulcers worse.

  4. Try salt water rinses: they help reduce pain and swelling.

  5. Use numbing gels: over-the-counter options can provide quick relief.

  6. Manage stress: stress can trigger ulcers, so find ways to relax.

When to see a dentist

Most mouth ulcers heal on their own within 1-2 weeks, but if yours lasts longer than 3 weeks or keeps coming back, it’s time to book in. It could be a sign of something else going on.

So next time you get a mouth ulcer, remember: good sleep could be the key to keeping your smile healthy and pain-free. If you need help with persistent ulcers, book an appointment with us. We’re here to get you feeling better and smiling again!

Dentist Wagga Wagga, Oral HealthTom ShumackShumack Dental & Implants