Morning Sore Throat: 6 Reasons And Ways To Prevent It

Published: Feb 06, 2024

Updated: Jul 22, 2024

Morning Sore Throat: 6 Reasons And Ways To Prevent It

Author

Jessica Brown

In this article

Reading time

7 min

Are you wondering why you get morning throat? Find out 6 possible reasons why this happens and what you can do to stop that from happening.

Key Takeaways

Dry air can make your throat feel irritated and swollen which causes discomfort.

Not drinking enough water can also cause your throat to feel dry and uncomfortable when you wake up.

Other reasons include GERD, postnatal drip, snoring or allergies.

Incorporating good sleep habits into your bedtime routine can help with preventing morning sore throat.

1. Dry Air and Decreased Saliva Production

If you wake up with a sore throat in the morning, it might be because of dry air and less saliva being produced. Dry air can make your throat feel irritated and swollen, causing discomfort and pain.

When the air lacks moisture, it can dry out the sensitive tissues in your throat, making it more likely to get irritated.

Moreover, when you sleep, your body produces less saliva, which also contributes to a dry throat.

2. Lack of Hydration

To avoid a sore throat in the morning, make sure you drink enough water throughout the day. Not drinking enough water can cause your throat to become dry and uncomfortable when you wake up. Keeping your body hydrated and your throat moist is important.

If you have a sore throat that lasts all day, it may mean you’re not drinking enough fluids.

3. Gastroesophageal Reflux Disease (GERD) and Acid Reflux

Do you often feel a burning sensation in your throat when you wake up in the morning? If you do, you might’ve GERD or acid reflux. This happens when stomach acid flows back up into the esophagus, irritating the throat and causing discomfort.

Here are three reasons why GERD could be causing your morning sore throat:

1. Acidic stomach contents: The acid from your stomach can splash back into your throat, causing irritation and soreness.

2. Weakened lower esophageal sphincter (LES): The LES is a muscle that usually prevents stomach acid from flowing back up. If it becomes weak or relaxed, acid reflux can occur.

3. Eating close to bedtime: Eating a heavy meal or spicy foods too close to bedtime can increase the chances of acid reflux while you sleep.

If you wake up with a sore throat often, it’s important to see a healthcare provider who can give you guidance and recommend suitable treatment options.

4. Postnasal Drip and Congestion

Postnasal drip happens when extra mucus drips down your throat, causing a scratchy throat and making you constantly clear your throat. Congestion, on the other hand, leads to a runny or stuffy nose, making it hard to breathe properly. These conditions often occur because of allergies, sinus infections, or the common cold.

man with tissue
postnasal drip and congestion can cause morning sore throat

5. Snoring and Sleep Apnea

If you snore loudly or often have trouble breathing while sleeping, you may have sleep apnea. Sleep apnea happens when your airway gets partially or completely blocked while you sleep, causing loud snoring and pauses in breathing.

Here are three reasons why snoring and sleep apnea can make your throat hurt when you wake up in the morning:

Inflammation: Snoring and sleep apnea can make the tissues in your throat vibrate repeatedly and cause inflammation. This can lead to soreness and discomfort.
Dryness: Snoring and sleep apnea can make you breathe through your mouth, which can dry out your throat and make it sore in the morning.
Strain on muscles: The effort to breathe against a partially blocked airway can strain the muscles in your throat. This can result in pain and discomfort when you wake up.

If you have snoring and sleep apnea, it’s important to see a doctor to address the underlying causes and find effective treatments for a better, pain-free sleep.

6. Infections and Allergies

If you wake up with a sore throat in the morning, it’s important to understand how infections and allergies can cause this discomfort. Bacterial and viral infections can make your throat feel scratchy and cause pain and irritation. Allergies, on the other hand, can make your throat inflamed due to an immune response.

If you have a bacterial infection, your doctor may prescribe antibiotics. For viral infections, antiviral medications can be helpful. Allergies can be managed by avoiding triggers, keeping clean, and using things like humidifiers or air purifiers. Your doctor may also suggest antihistamines.

How To Prevent Sore Throat?

Preventing a sore throat upon waking involves incorporating simple yet effective habits into your bedtime routine.

Here are some tips to prevent it:

Stay hydrated throughout the day: Proper hydration keeps the throat moist.
Consider using a humidifier in your bedroom: This is to prevent throat dryness.
Avoid excessive consumption of alcohol and tobacco: It can irritate your throat and contribute to discomfort.
Sleep with an extra pillow or elevate the head slightly: Help minimize acid reflux.
Maintain good oral hygiene: Brush your teeth and tongue regularly before bed.

These are just some strategies that you may try the next time you feel a sore throat coming. If these does not work, you may want to consider seeing a doctor for proper medical advice.

FAQ

The most common causes of sore throat when you're waking up include viral and bacterial infections, dry air or mouth, sleep environment, sleep habits, and other irritants that can lead to throat pain in the morning.

To prevent waking up with a sore throat, you can try improving your sleep environment by using a humidifier, adjusting the temperature, staying hydrated, avoiding irritants, and practicing good sleep hygiene.

Some home remedies to relieve a sore throat in the morning include gargling with warm salt water, drinking herbal teas with honey and lemon, using throat lozenges or sprays, and staying hydrated by drinking plenty of fluids.

Yes, sleep problems such as obstructive sleep apnea can also cause a sore throat in the morning due to the inflammation in the throat caused by disrupted breathing patterns during sleep.

Suppose your sore throat persists despite trying home remedies. In that case, it is important to seek medical advice to rule out any underlying infections or other medical conditions that may be causing the persistent throat pain.

A runny nose or nasal congestion can lead to a sore throat when you first wake up due to postnasal drip, where the mucus drains from the nose into the back of the throat, causing irritation and inflammation.

Yes, the position of your head while sleeping, especially if it's not elevated enough, can contribute to throat pain in the morning. Elevate your head of your bed to help alleviate this issue.

The common symptoms of a sore throat when you wake up include throat pain, dry mouth and throat, difficulty swallowing, and hoarseness, which may improve as the day progresses.

Yes, allergies and hay fever can cause a sore throat in the morning due to the allergens irritating the nose and throat, causing inflammation and throat discomfort upon waking up.

It is advisable to seek medical attention for waking up with a sore throat if the throat pain persists for more than a week, is severe, accompanied by fever, or if you experience difficulty breathing or swallowing.

About authors

Jessica Brown

Author

Jessica Brown, a 29-year-old freelance copywriter passionate about human nature and deeply committed to promoting sleep and mental health awareness. Jessica holds a Master of Arts in Literary Studies from the National University of Singapore and a Bachelor's in Biology from the University of Cambridge.

Meet our author

Rosen RD, Winters R. Physiology, Lower Esophageal Sphincter. [Updated 2023 Mar 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557452/

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