Is there anything more annoying than waking up with a sore throat every morning? It’s uncomfortable and frustrating, and it can set the tone for a really bad day.
But why focus on sore throats that only happen in the morning? Well, waking up with a sore throat is different from having one during the day. Morning sore throats often indicate that something is happening while you sleep that’s causing the discomfort.
This article will cover the most common causes of waking up with a sore throat every morning, along with potential remedies and preventative measures you can take. We’ll take a look at environmental factors, lifestyle choices, and even underlying health conditions to give you a full picture of what might be going on.
The key to getting rid of that morning sore throat is identifying the root cause. Once you know what’s triggering it, you can start treating it effectively. Consider this article your guide to pinpointing those potential triggers and finally waking up feeling refreshed.
Common Culprits: What’s Causing Your Morning Sore Throat?
Waking up with a sore throat is definitely a drag. Here are some of the usual suspects.
Environmental Factors
Dry Air: The desert in your bedroom
Low humidity can dry out your throat overnight, leaving it scratchy and sore by morning. To combat this, try using a humidifier to keep the humidity in your bedroom between 30% and 50%. Also, try to keep the room temperature between 65 and 68 degrees Fahrenheit.
Air Quality: Irritants in the air
Pollution, smoke (even secondhand smoke), dust, and allergens can all irritate your throat. If possible, keep smoke and scented candles out of the bedroom. An air purifier can also help.
Lifestyle Factors
Dehydration: The overnight dry spell
When you’re sleeping, your body produces less saliva, and if you’re not drinking enough water throughout the day (and before bed), you can easily become dehydrated overnight. Dehydration can also shorten your sleep duration.
Mouth Breathing and Snoring: Airflow gone wrong
Breathing through your mouth (often a symptom of snoring or sleep apnea) can really dry out your throat. Research shows a link between dry mouth in the morning and sleep apnea, so if you’re a habitual mouth-breather, consider talking to your healthcare provider. Sleeping on your side can sometimes reduce snoring and mouth breathing.
Vocal Strain: Overuse before bedtime
If you spend the evening talking or singing a lot, you can strain your vocal cords, causing inflammation and soreness. Try to rest your voice before bed.
Underlying Health Conditions
Gastroesophageal Reflux Disease (GERD): Acid invasion
GERD can cause stomach acid to flow backward into your esophagus, irritating your throat. Try eating smaller meals and avoiding trigger foods before bed. Elevating the head of your bed by 6 to 8 inches can also help reduce reflux.
Postnasal Drip: The constant trickle
Postnasal drip, often caused by allergies or colds, can irritate your throat all night long. A saline nasal spray can help clear your nasal passages and reduce postnasal drip. Staying hydrated and using a humidifier to thin the mucus can also help.
Infections: Viral and bacterial invaders
Viral and bacterial infections can cause sore throats and increase mucus production. Good hygiene is key to preventing infections. If you think you might have a bacterial infection, see your doctor; you may need antibiotics.
Allergies: An allergic reaction
Allergies can irritate your throat and respiratory system, leading to sore throats. If you know what you’re allergic to, try to avoid it.
Deeper dive: Understanding the mechanisms behind morning sore throat
What’s going on inside your body while you sleep that might make your throat sore?
The role of saliva
Saliva is your mouth and throat’s natural defense. It lubricates your throat and helps fight off bacteria. When you’re sleeping, your body produces less saliva, which means your throat is more vulnerable to irritation and infection.
A number of things can affect the amount of saliva your body produces, including:
- Certain medications
- Some medical conditions
- Older age
- Smoking
- Drinking alcohol
The impact of sleep position
The position you sleep in can also affect whether you wake up with a sore throat.
If you sleep on your back, gravity may be working against you. When you’re lying flat, postnasal drip and stomach acid can pool in your throat, causing irritation.
Sleeping on your side, on the other hand, can help prevent snoring, mouth breathing, and acid reflux.
The connection between sleep quality and sore throat
If you’re not sleeping well, your immune system can weaken and inflammation can increase, making your throat more susceptible to irritation. It’s a vicious cycle: a sore throat can make it hard to sleep, and poor sleep can make your sore throat worse.
Also, sleep apnea is linked to chronic throat irritation, because mouth breathing and throat vibrations can dry and irritate your throat. If you suspect you might have sleep apnea, it’s a good idea to talk to your doctor.
Soothing strategies: Home remedies and lifestyle adjustments
Waking up with a sore throat isn’t exactly a great way to start the day. Fortunately, there are some things you can do to relieve the pain and possibly prevent it from happening in the first place.
Immediate relief: Quick fixes for morning sore throat
If you wake up with a sore throat, you might want to try one of these quick remedies:
- Gargle with warm salt water. Salt water gargles can soothe and reduce inflammation in your throat. To make a salt water gargle, mix 1/4 to 1/2 teaspoon of salt in an 8-ounce glass of warm water. Gargle for 20 to 30 seconds, then spit it out.
- Drink honey and lemon tea. Honey has antibacterial and soothing properties, while lemon is known to boost the immune system. A warm cup of honey and lemon tea can help relieve throat irritation.
- Use OTC lozenges and throat sprays. Lozenges and throat sprays that contain benzocaine or menthol can provide temporary pain relief. Be sure to follow the instructions on the product label, and talk with your doctor if your symptoms don’t improve.
Long-term solutions: Preventing future sore throats
To keep sore throats from happening in the future, you may want to take a look at these lifestyle factors:
- Hydration habits. It’s important to stay hydrated throughout the day, not just when you’re thirsty. Carry a water bottle with you and set reminders on your phone or watch to drink regularly.
- Dietary adjustments. Avoid acidic, spicy, and fatty foods, especially before bed. These foods can trigger GERD symptoms that can irritate your throat. Try to eat more anti-inflammatory foods like ginger and turmeric.
- Optimizing the sleep environment. Make sure your bedroom is cool, dark, and quiet. Use blackout curtains to block out light and a humidifier to keep the air moist. The Sleep Cycle app may be able to help you improve your sleep habits.
When to See a Doctor
Waking up with a sore throat every once in a while isn’t usually cause for alarm. However, you should talk to a doctor if you notice any of the following:
- Your sore throat won’t go away. If your throat is still sore after a week, despite your best efforts, it’s time to seek medical advice.
- You have other symptoms. A sore throat can be a sign of something more serious if it’s accompanied by a fever, trouble breathing or swallowing, ear pain, or swollen lymph nodes.
- You’re worried it could be something serious. Many conditions can cause a sore throat. Your doctor can help you figure out what’s going on and make sure you get the treatment you need.
Final Thoughts
Waking up with a sore throat can be an unpleasant way to start the day. As we’ve seen, several factors can contribute to a morning sore throat, including allergies, dehydration, mouth breathing, sleep apnea, and even acid reflux. The key to finding relief is identifying the specific cause of your sore throat and then implementing the appropriate remedies.
You can take a proactive approach to preventing a morning sore throat by making a few simple lifestyle adjustments. For example, you can stay hydrated, use a humidifier in your bedroom, and try sleeping on your side.
If your sore throat persists or worsens, it’s essential to seek professional medical advice. A healthcare provider can evaluate your symptoms and determine the underlying cause of your sore throat. They can also recommend appropriate treatments and strategies to help you find relief.
By understanding the potential causes of a morning sore throat and taking proactive steps to address them, you can pave the way for better sleep and improved throat health, so you can wake up feeling refreshed and ready to tackle the day.