How to Sleep Better When a Sore Throat Keeps You Awake at Night

Is there anything worse than lying in bed, struggling to sleep because your throat feels scratchy and irritated?

 

A sore throat at night can make it hard to get a good night’s sleep, leaving you exhausted the next day. Whether it's a viral infection, dry air, or postnasal drip that nagging pain of a sore throat can result in a lot of tossing and turning.

 

In this article, we’ll explore the common causes of nighttime throat pain and share some easy remedies to help you soothe your throat and sleep better. 

 

From simple home remedies to smart sleep hacks, here are some practical super solutions to ease your discomfort. Let’s dive in!

 

Key Takeaways

• Sore throats at night are often caused by mouth breathing, dry air, postnasal drip, acid reflux, or infections like strep throat.

• Using a humidifier, throat spray, or lozenges can ease the irritation and soothe a sore throat.

• Mouth taping can support nasal breathing and reduce the dryness that irritates your throat.

• Simple home remedies like gargling with salt water or sipping warm liquids are also effective for soothing the throat.
  
  

What Can Cause a Sore Throat at Night

There are several reasons why a sore throat may worsen at night, which can make getting enough sleep tough. Understanding the root cause is always the best way to choose the right remedy.

 

1. Mouth Breathing or Snoring

If you tend to breathe through your mouth at night or snore, it can dry out your throat, since air moving rapidly over this tissue can cause saliva to evaporate quickly, leaving it irritated by the morning. 

 

Mouth breathing is really common these days and can also lead to other health issues like gum disease and dental cavities. 

 

Mouth breathing can be a bad habit or it can be caused by sleep position and nasal congestion/blockages that force you to breathe through your mouth.

 

2. Postnasal Drip

Mucus from allergies, colds, or sinus infections can drip down the back of your throat while you sleep, leading to inflammation and soreness. 

 

Lying flat at night can make it worse, causing that persistent scratchy sensation throughout the night.

 

3. Bacterial or Viral Infections

Infections like the common cold, strep throat, or the flu can inflame your throat as a result of an immune response, making it difficult to sleep. Your sore throat may also be associated with a cough, swollen glands, and runny nose if this is the case.

 

Bacterial infections like strep may require antibiotics, while over-the-counter pain relievers like acetaminophen or ibuprofen can help ease the pain in viral cases. 

 

4. Dry Air

If your bedroom has dry air, it can irritate the back of your throat and cause soreness by morning. 

 

This is especially common during winter or in air-conditioned rooms. A humidifier can help release moisture into the air, preventing throat dryness and easing irritation.

 

5. Acid Reflux

When stomach acid travels back up into your esophagus during sleep, it can cause throat pain and irritation. 

 

This condition, known as gastroesophageal reflux disease (GERD), often feels worse when lying down.

 

7 Tips on How To Sleep With a Sore Throat

Getting a good night’s sleep with a sore throat doesn’t have to be a struggle. Here are some simple ways to relieve throat pain and sleep more comfortably.

 

1. Mouth Tape

Mouth taping is the most effective way to prevent a dry, sore throat caused by mouth breathing while sleeping.

 

By keeping your mouth gently closed, mouth tape encourages nasal breathing, which helps prevent irritation in the back of your throat.

 

Mouth taping can also reduce snoring and improve the quality of your sleep, giving you the restful night you need to recover. (1)

 

You can read more here about the benefits of mouth taping for sleep.

 

If you want to choose the best mouth tape for sleeping, Dream Recovery Mouth Tape is the way to go. Thanks to the use of organic bamboo silk and hypoallergenic adhesive, Dream Recovery Mouth Tape is eco-friendly, gentle on the skin, and durable to stay on all through the night.

 

Try Dream Recovery Mouth Tape now.

 

Note: You should only use mouth tape if you can breathe through your nose comfortably, so if your sore throat stems from a viral or bacterial infection and is accompanied by nasal congestion, it may not be appropriate.

 

2. Use a Humidifier

A humidifier is an excellent tool to prevent sore throats caused by dry air. When the air lacks moisture, your throat can dry out overnight, making it feel sore. 

 

Running a humidifier adds moisture back into the air, keeping your throat comfortable and preventing irritation.

 

Also, if you’re wondering “why can’t I breathe through my nose when I sleep?” it often may be a low humidity issue.

 

Make sure to clean your humidifier regularly to prevent mold or bacteria buildup, which can worsen throat irritation. 

 

For optimal results, use it throughout the night to maintain consistent humidity levels between 40-60%.

 

3. Gargle with Salt Water

Gargling with warm salt water is a simple yet effective home remedy for a sore throat. The salt helps reduce inflammation, kill bacteria, as well as clear mucus from the back of your throat, providing some immediate relief.

 

Mix about ½ a teaspoon of salt into a cup of warm water and gargle for 30 seconds before spitting it out. 

 

Doing this before bed can soothe your throat and make it easier to sleep through the night with less discomfort.

 

 

4. Drink Warm Liquids

Sipping warm liquids such as herbal tea, broth, or water with some honey and lemon, can help soothe your throat and ease irritation. 

 

Herbal teas like chamomile or ginger have anti-inflammatory properties that can also help reduce throat pain.

 

Drinking warm water can help to keep your throat moist, preventing that scratchy feeling that can keep you awake. 

 

Just make sure you’re avoiding caffeinated drinks in the evening, as they can interfere with your sleep!

 

5. Use Throat Sprays or Lozenges

Throat sprays and lozenges are quick, effective remedies for easing throat pain. Sprays with ingredients like honey, menthol, or slippery elm can help to coat your throat and reduce irritation. 

 

Lozenges work in a similar way to soothe the back of your throat and keep it nice and moist.

 

For best results, choose products designed to provide relief for a few hours, as this will allow you to fall asleep more comfortably. Sugar-free lozenges are also the best way to go, to avoid harming your oral health and glucose spikes that can negatively impact your overall health and wellness.

 

6. Elevate Your Head While Sleeping or Try Side Sleeping

If postnasal drip or acid reflux causes your sore throat, try sleeping with your head elevated. Elevating your head helps reduce mucus buildup and prevents acid from irritating your throat.

 

Use an extra pillow or a wedge pillow to maintain elevation throughout the night. This small change can make a big difference in reducing throat pain and improving your sleep quality.

 

If your throat pain is caused by mouth breathing, you may want to avoid sleeping on your back, since it’s easier for your mouth to naturally fall open in this position. 

 

If this is the case, sleeping on your side is the best position to go for in order to promote nasal breathing and keep your mouth closed.

 

Learn more here about mouth breathing vs nose breathing and other ways to train yourself to sleep with your mouth closed.

 

7. Take Over-The-Counter Pain Medication

When your sore throat is severe, sometimes you need a little extra help. If that’s the case, taking over-the-counter pain relievers like acetaminophen or ibuprofen before bed can help ease discomfort. 

 

These types of medications can help to reduce inflammation and provide temporary pain relief, both of which can make it easier to fall asleep.

 

Remember to always follow the recommended dosage and please consult a doctor if your symptoms persist for more than a few days.

 

FAQs

What should I do if I can’t sleep because of a sore throat?

If you can’t sleep with a sore throat, you can try gargling with warm salt water, sucking on soothing lozenges, using a humidifier to prevent dry air from making your sore throat worse, or taking an over-the-counter pain reliever if necessary.

 

Why does my sore throat get worse at night?

Your sore throat might get worse at night because a post-nasal drip worsens when you lie down. Sleeping with your mouth open can also make your sore throat worse at night by drying out the mucosal membranes and causing irritation.

 

What position should I sleep in with a sore throat?

The position you should sleep in with a sore throat is with your head slightly elevated to reduce post-nasal drip and the likelihood of acid reflux, both of which can contribute to a sore throat. If your sore throat comes from mouth breathing, it’s best to sleep on your side. 

 

Final Thoughts

A sore throat at night doesn’t have to keep you awake. By identifying the cause, there are many ways to sleep soundly. With simple at home remedies such as gargling with salt water, sucking on lozenges, and running a humidifier, you can soothe your throat and get a restful night’s sleep. 

 

If your sore throat isn’t accompanied by any other symptoms of a bacterial or viral infection, you might be struggling with mouth breathing while you sleep, which can easily be prevented with Dream Recovery Mouth Tape.

 

If your symptoms persist, a doctor may recommend further treatment, such as antibiotics for a bacterial infection.

 

Give your throat a break and try Dream Recovery Mouth Tape!

References:

1. Lee, Y. C., Lu, C. T., Cheng, W. N., & Li, H. Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland), 10(9), 1755. https://doi.org/10.3390/healthcare10091755