7 Causes & Effective Remedies for Night time Sore Throat

Have you ever wondered, “Why does my throat hurt worse at night?”

 

Many, many people struggle with throat discomfort during the night. Which can often make it so much harder to get a good night’s sleep. 

 

This super uncomfortable problem can stem from many different causes, including things like mouth breathing, dry air, a postnasal drip, or acid reflux.

 

In this article, we’ll uncover the potential reasons behind your mysterious throat pain at night and provide simple yet effective remedies to help you sleep more comfortably! 

 

Reasons Why Your Throat Hurts Worse At Night

 

Nighttime throat pain can come from many possible causes and is often due to factors that worsen while you sleep, such as dry air, postnasal drip, or lying flat. 

 

Understanding the potential causes of your sore throat is the essential first step in alleviating the discomfort and waking up without pain. Let’s take a look:

 

Reason #1: You Breathe Through Your Mouth While You Sleep

 

Mouth breathing while you sleep is the #1 reason you might wake up in the night or morning with a sore throat.

 

When you breathe through your mouth instead of your nose, the saliva in your throat and mouth evaporates too quickly, which leads these tissues to become dry and irritated. This irritation can cause a sore, inflamed throat.

 

The best way to prevent mouth breathing is by using mouth tape, which gently seals your lips while you sleep to promote healthier nasal breathing.

 

 

Try Dream Recovery Mouth Tape now.

 

Reason #2: Dry Air 

 

Dry air can irritate the back of the throat, especially during colder months when the indoor heating is on full blast!

 

Breathing in air that lacks moisture can make your throat feel dry, scratchy, and uncomfortable. This dryness can worsen overnight, particularly if you sleep with your mouth open - which can leave your throat sore by morning.

 

Reason #3: Postnasal Drip 

 

A postnasal drip occurs when excess mucus from your nasal passages drips down the back of your throat which can make your throat feel irritated and inflamed.

 

A postnasal drip often intensifies at night because lying down can cause mucus to pool, resulting in irritation (and that annoying, frequent throat clearing!).

 

Reason #4: Acid Reflux 

 

Acid reflux, or GERD (gastroesophageal reflux disease), occurs when stomach acid flows back into the esophagus where it’s not supposed to be. These digestive juices are highly acidic and can irritate the lining of your throat.

 

The symptoms are typically worse at night because lying down means that gravity makes it easier for acid to reach the back of your throat.

 

Reason #5: Viral and Bacterial Infections 

 

If you have a respiratory tract infection like the common cold or strep throat you might notice that your throat pain worsens at night.

 

One of the reasons for this is declining levels of the hormone cortisol at night. Cortisol is an important hormone in our sleep-wake cycle. 

 

It begins to rise early in the morning until it starts to decline at noon, reaching its lowest point at night. Cortisol acts as a natural anti-inflammatory, so when it’s lower at night, the symptoms of a respiratory tract infection often feel worse.

 

Reason #6: Having Allergies

 

If you have allergies to things like pollen, pet dander, mold, and dust mites it can often end up leading to irritation and inflammation of your airway and worsen a postnasal drip.

 

This results in your immune response reacting to these allergens, leading to the release of pro-inflammatory chemicals and the production of mucus which can both contribute to throat pain, a hoarse voice, and a stuffy nose.

 

Reason #7: Sleep Apnea

 

If you struggle with sleep apnea, there are two main reasons you might struggle with a sore throat at night: mouth breathing and using CPAP therapy. 

 

Mouth breathing is a common issue in those with sleep apnea and can actually worsen the severity of the disorder. CPAP therapy is the gold standard of treatment for sleep apnea, however, it can come with some unfortunate side effects, such as a sore throat. 

 

This is because pressurized air from the CPAP mask can dry out the mucosal membranes in your throat, leading to dryness and pain. 

 

Effective Home Remedies for Nighttime Throat Pain 

 

So, now that you have a better understanding of why your throat might be sore at night, what is there to do? The good news is that there are many effective solutions, from simple home remedies to research-backed products that can help to soothe throat pain and improve your sleep. Let’s dive in.

 

Remedy #1: Mouth Tape

 

Mouth taping is a popular practice for promoting nasal breathing and preventing nighttime mouth dryness and throat pain caused by mouth breathing.

 

By gently taping your lips closed, you encourage your body to breathe through your nose, which helps keep your throat moist and reduces irritation caused by dry air or snoring.

 

Why It works: Nasal breathing humidifies the air you inhale, which then minimizes the dryness that can irritate the back of your throat. Learn more here about the benefits of mouth taping for sleep.

 

If you’re on the hunt for the best mouth tape for sleeping, look no further than Dream Recovery.

Made with organic bamboo silk and a specialized hypoallergenic adhesive, Dream Recovery Mouth Tape is luxuriously soft, comfortable, and easy to remove without irritation or pain - all while staying on firmly throughout the night.

 

 

 

Say goodbye to a dry mouth and sore throat with Dream Recovery Mouth Tape.

 

Remedy #2: Stay Hydrated 

 

Drinking water throughout the day helps keep your throat moist and reduces irritation caused by dryness. Before bed, sip on warm herbal teas like chamomile or ginger for added soothing benefits. Staying hydrated also thins mucus, reducing postnasal drip symptoms.

 

Remedy #3: Use a Humidifier 

 

Adding a humidifier to your bedroom ensures the air remains nice and moist, which can help to prevent your throat from drying out.

 

This is especially useful in dry climates or during the winter months when indoor heating can worsen the discomfort in your throat.

 

Just make sure to clean your humidifier regularly to avoid the growth of bacteria or mold within the machine (which can make a sore throat worse).

 

Remedy #4: Elevate Your Head 

 

Sleeping with your head elevated can reduce acid reflux and postnasal drip, which are both very common causes of nighttime throat pain. Use an adjustable bed, extra pillows, or a special “wedge” pillow to elevate your upper body and promote better airflow and the proper drainage of mucus.

 

Remedy #5: Over-the-Counter Relief 

 

Lozenges, throat sprays, or saline nasal sprays provide temporary relief for throat discomfort caused by dryness, allergies, or respiratory infections. 

 

If you’re really struggling to get enough rest because of throat pain, these remedies can instantly soothe the back of your throat and help reduce irritation, making it easier to fall asleep.

 

Tips for Preventing Sore Throat At Night 

 

Preventing nighttime throat pain starts with small lifestyle changes. Things like promoting nasal breathing, avoiding irritants, and maintaining proper hydration, can all help keep your throat healthy and free from discomfort.

 

Tip #1: Avoid Irritants

 

Smoking, air pollution, and allergens can irritate your throat and worsen nighttime discomfort. Keeping your bedroom clean, dust-free, and free of irritants can help reduce inflammation and improve your sleep quality.

 

Tip #2: Adjust Your Diet

 

Avoid acidic or spicy foods close to bedtime to prevent acid reflux. Some people also find that chocolate, peppermint, and tomatoes also worsen GERD. 

 

Instead, try incorporating throat-soothing foods, like honey or warm broths, which can also help reduce irritation before going to bed.

 

Tip #2: Maintain Nasal Breathing

 

Practicing nasal breathing by using mouth tape or nasal strips can help keep your throat moist. This is because nasal breathing helps to prevent the dryness associated with mouth breathing.

 

Learn more here about nasal strips vs nasal dilators.

 

Tip #4: Sleep on Your Side

 

Sleeping on your side helps reduce postnasal drip and acid reflux symptoms, both of which can aggravate your throat.

 

Sleeping on your side can also prevent your mouth from falling open, therefore reducing the likelihood of mouth breathing.

If you struggle to stay sleeping on your side, you might want to try a body pillow to help keep you in the right position.

 

When To See A Doctor For a Sore Throat 

 

If your sore throat persists for more than a week, or if you experience severe symptoms like difficulty swallowing, fever, or chest pain, you should consult with your healthcare provider.

Chronic conditions like sleep apnea or GERD also require medical intervention to manage them properly and to avoid long-term negative health effects.

 

A persistently sore throat can also sometimes indicate a bacterial infection (like strep throat) which may require antibiotics.

 

Additionally, if throat pain is disrupting your sleep consistently, it’s essential to seek professional advice to identify and address the root cause.

 

FAQ

 

Why do sore throats get worse at night?

 

Sore throats can get worse at night due to mouth breathing while you sleep, increased acid reflux, postnasal drip, and bedroom allergens.

 

How to sleep with a painful sore throat?

 

To sleep with a painful throat you can try elevating your head to reduce postnasal drip, use over-the-counter remedies like lozenges and throat sprays, use mouth tape to prevent mouth breathing (if you can comfortably breathe through your nose), and make sure you’re well hydrated before going to bed.

 

How do I keep my throat moist at night?

 

To keep your throat moist at night it’s essential to stop mouth breathing and make sure the air in your bedroom isn’t too dry. The best solution is to use mouth tape to gently seal your lips before going to sleep, get a humidifier for your bedroom, and make sure you’re hydrated.

 

What is strep throat?

 

Strep throat is a bacterial infection caused by group A streptococcus bacteria. It usually causes severe pain and inflammation of the throat, alongside a fever. Strep throat should be treated by a healthcare practitioner since it usually requires a course of antibiotics to clear the infection.

 

Can gastroesophageal reflux disease (GERD) cause a sore throat?

 

Yes, gastroesophageal reflux disease (GERD) can cause a sore throat. This is because as stomach acid rises up into the esophagus it can irritate the mucosal membrane of your throat, leading to inflammation and pain. 

 

Final Thoughts 

 

Nighttime throat pain can be frustrating and interrupt your much-needed sleep, but by understanding the root causes and implementing the right remedies and preventative measures, you can find the relief you’ve been looking for.

 

Using mouth tape, changing your sleep position, staying hydrated, humidifying the air, and managing your allergies are all effective ways to ease throat pain at night. However, if you have persistent throat pain that’s not eased by home remedies and lifestyle changes, it’s always a good idea to see a healthcare practitioner.

 

 

Say goodbye to a dry mouth and sore throat with Dream Recovery Mouth Tape.