How to Sleep with a Sore Throat: Causes, Treatments, & Remedies

Welcome to “How to Sleep with a Sore Throat: Causes, Treatments, & Remedies.” Struggling to sleep due to a sore throat? You’re not alone. 

How to Sleep with a Sore Throat

In this article, we’ll explore practical solutions to help you find relief and get the rest you need. 

From immediate remedies to creating a soothing sleep environment, we’ve got you covered. Let’s dive in and discover how to sleep peacefully, even when your throat is aching.

Immediate Relief Strategies:

When your throat is throbbing with discomfort, finding relief becomes a top priority, especially when bedtime approaches.

Here are some immediate strategies to help ease the pain and improve your chances of a good night’s sleep:

Running a Humidifier:

Dry air can exacerbate throat irritation, making it harder to sleep. Running a humidifier in your bedroom can add moisture to the air, helping to soothe your throat and alleviate discomfort. Opt for a cool mist humidifier to avoid any additional heat that might worsen your symptoms.

Gargling Salt Water:

A time-tested remedy for sore throats, gargling with salt water can help reduce inflammation and kill bacteria.

Mix a teaspoon of salt into a glass of warm water, gargle the solution for about 30 seconds, and then spit it out.

Repeat several times throughout the day, especially before bedtime, to ease throat soreness.

Over-the-Counter Pain Medication:

Over-the-counter pain relievers such as ibuprofen or acetaminophen can provide temporary relief from throat pain and inflammation.

In case you have an underlying medical condition or are taking another medication, follow the recommended dosage instructions.

Trying Throat Sprays or Lozenges:

Throat sprays and lozenges can provide instant relief by numbing the throat and reducing irritation.

Look for products containing ingredients like benzocaine or menthol, which can help alleviate pain and discomfort.

Keep these handy by your bedside to use as needed throughout the night.

Consuming Warm or Cold Liquids:

Sipping on warm liquids such as herbal teas or broths can help soothe a sore throat and provide temporary relief.

Alternatively, cold liquids like ice water or popsicles can numb the throat and reduce swelling. Choose a temperature that works for you and experiment with it.

Elevating Head While Sleeping:

Prop yourself up with extra pillows or raise the head of your bed slightly to help alleviate throat discomfort while sleeping.

This position can prevent mucus from pooling in the throat and reduce irritation caused by postnasal drip. Find a comfortable elevation that allows you to breathe easier and promotes better sleep.

SEE MORE: How to Sleep with a Broken Humerus: Useful Guide

Hydration Management:

Hydration plays a crucial role in managing a sore throat, as it helps keep the throat moist and aids in the healing process. Here are some tips to help you stay hydrated throughout the day and night:

Drinking Plenty of Fluids Throughout the Day:

It’s essential to stay hydrated, especially when dealing with a sore throat. Drink plenty of fluids such as water, herbal teas, broths, and clear soups to keep your throat moist and prevent dehydration. Caffeinated and alcoholic beverages can further dehydrate you.

Sipping Water and Avoiding Hot Drinks at Night:

While staying hydrated is important at all times, it’s especially crucial before bedtime. Sip on water throughout the evening to keep your throat moist and soothe any discomfort.

Avoid hot drinks, as they can irritate the throat and disrupt your sleep. Opt for room temperature or lukewarm liquids instead.

Using Moisturizing Products:

In addition to drinking fluids, you can also use moisturizing products to help soothe a dry, scratchy throat.

Consider using throat lozenges, sprays, or throat coat teas that contain ingredients like honey, marshmallow root, or slippery elm to help lubricate the throat and relieve irritation.

Avoiding Irritants:

Certain substances can irritate the throat and exacerbate soreness. Avoid smoking and exposure to secondhand smoke, as well as air pollution and strong chemical fumes.

If you’re prone to allergies, try to minimize exposure to allergens such as pollen, dust, and pet dander, which can trigger throat irritation.

Using a Humidifier:

As mentioned earlier, running a humidifier in your bedroom can help add moisture to the air and prevent throat dryness.

Keep the humidity level between 30-50% to create a comfortable environment that promotes throat health and better sleep.

Monitoring Your Fluid Intake:

Pay attention to your fluid intake throughout the day and adjust accordingly based on your activity level, climate, and individual needs.

Aim to drink enough fluids to keep your urine pale yellow and maintain optimal hydration levels.

Optimizing Sleep Environment:

Creating a soothing sleep environment is essential for getting quality rest, especially when dealing with a sore throat. Here are some tips to help you optimize your sleep environment for maximum comfort:

#1: Turning off Electronic Devices:

The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with your body’s natural sleep-wake cycle and make it harder to fall asleep.

Turn off electronic devices at least an hour before bedtime to allow your brain to wind down and prepare for sleep.

#2: Organizing Bedside Table for Convenience:

Keep essential items like throat lozenges, a glass of water, and any necessary medications within easy reach on your bedside table.

This way, you won’t have to get out of bed if you need relief during the night, allowing you to rest undisturbed.

#3: Establishing a Relaxing Bedtime Routine:

Create a calming bedtime routine to help signal to your body that it’s time to wind down and prepare for sleep.

This could include activities like taking a warm bath, practicing relaxation techniques such as deep breathing or meditation, or reading a book in bed.

#4: Elevating the Top of the Mattress:

Raising the top of your mattress to an incline can help alleviate throat discomfort by preventing mucus from pooling in the throat and causing irritation.

You can achieve this by placing a wedge pillow or propping up the head of your bed with sturdy blocks or books.

#5: Adding Some Extra Moisture into the Air:

In addition to running a humidifier, you can add extra moisture to the air in your bedroom by placing bowls of water near heat sources or hanging damp towels in the room. This can help prevent throat dryness and promote better sleep.

#6: Creating a Dark and Quiet Sleep Environment:

Make sure your bedroom is dark, quiet, and conducive to sleep. Use blackout curtains or an eye mask to block out light, and consider using earplugs or a white noise machine to mask any noise disturbances that could disrupt your sleep.

#7: Keeping the Bed Clean:

Regularly wash your bedding, including sheets, pillowcases, and blankets, to remove any allergens, dust mites, or other irritants that could exacerbate throat discomfort.

This will help create a clean and hygienic sleep environment that promotes better sleep quality.

Dealing with Specific Conditions:

When coping with a sore throat, it’s crucial to address any underlying conditions that may be contributing to your discomfort. Here’s how to manage specific conditions that can exacerbate throat pain:


Dehydration can worsen throat irritation and make it harder for your body to heal. To combat dehydration, drink plenty of fluids throughout the day, focusing on water, herbal teas, and clear soups.

You should avoid caffeinated and alcoholic beverages, which can cause you to dehydrate even more. If you’re having trouble staying hydrated, consider using a straw to make drinking easier or setting reminders to drink water regularly.


Allergies can trigger inflammation in the throat, leading to soreness and discomfort. To alleviate allergy-related throat pain, try to minimize exposure to allergens by keeping windows closed, using air purifiers, and avoiding outdoor activities during peak pollen times.

Over-the-counter antihistamines can also help reduce allergy symptoms and relieve throat irritation.

Viral Infections:

Viruses such as the common cold or flu can cause sore throats along with other symptoms like congestion and coughing.

While viral infections typically resolve on their own within a week or two, you can manage symptoms by getting plenty of rest, staying hydrated, and using over-the-counter remedies to alleviate discomfort.

If your symptoms persist or worsen, consult a healthcare professional for further evaluation and treatment.

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Strep Throat:

Strep throat is a bacterial infection that requires medical treatment with antibiotics. In addition to antibiotics, you can manage symptoms by getting plenty of rest, staying hydrated, and using over-the-counter pain relievers to alleviate throat pain and fever.

It’s essential to complete the full course of antibiotics prescribed by your doctor to ensure the infection is fully eradicated.

Gastroesophageal Reflux Disease (GERD):

GERD occurs when stomach acid backs up into the esophagus, leading to symptoms like heartburn and throat irritation.

To manage GERD-related throat pain, avoid trigger foods like spicy or acidic foods, eat smaller meals, and avoid lying down immediately after eating.

Over-the-counter antacids can also help neutralize stomach acid and alleviate symptoms.

Snoring and Obstructive Sleep Apnea:

Snoring and obstructive sleep apnea can contribute to throat irritation and disrupt your sleep.

To address these issues, try sleeping on your side instead of your back, using nasal strips to improve airflow, or using a continuous positive airway pressure (CPAP) machine if you have been diagnosed with sleep apnea.

Losing weight, quitting smoking, and avoiding alcohol before bedtime can also help reduce snoring and improve sleep quality.

Product Recommendations and Further Resources:

In addition to the strategies discussed earlier, there are various products and resources available to help you manage a sore throat and improve your sleep quality. Here are some recommendations to consider:

Throat Lozenges and Sprays:

Explore different types of throat lozenges and sprays that contain soothing ingredients like honey, menthol, or benzocaine to help alleviate throat discomfort and reduce irritation. Brands like Strefen Honey & Lemon Lozenges offer effective relief for sore throats.


Invest in a good-quality humidifier for your bedroom to add moisture to the air and prevent throat dryness during the night.

Look for humidifiers that are easy to clean and maintain, with adjustable humidity settings to suit your preferences.

Wedge Pillows:

Consider purchasing a wedge pillow or bed riser to elevate the head of your bed and prevent mucus from pooling in your throat, reducing irritation and discomfort while you sleep.

These products can be particularly helpful for individuals with acid reflux or postnasal drip.

Herbal Teas and Remedies:

Explore natural remedies such as herbal teas made from ingredients like ginger, chamomile, or licorice root, which have soothing properties that can help ease throat pain and promote relaxation before bedtime.

Books and Online Resources:

Look for books, articles, and online resources that provide further information and guidance on managing sore throats and improving sleep quality.

Websites like WebMD, Mayo Clinic, and the National Sleep Foundation offer valuable insights and tips for dealing with common sleep issues and respiratory problems.

Consultation with Healthcare Professionals:

If your sore throat persists or worsens despite trying home remedies, consider consulting with a healthcare professional for further evaluation and treatment options.

A doctor or ENT specialist can assess your symptoms, identify any underlying conditions, and recommend appropriate medical interventions to help you find relief.

Importance of Quality Sleep:

Quality sleep is essential for overall health and well-being, especially when you’re dealing with a sore throat. Here’s why getting good sleep is crucial for your recovery and how it can help you feel better:

Promotes Healing:

During sleep, your body goes into repair mode, repairing damaged tissues and boosting your immune system.

Quality sleep allows your body to focus its energy on fighting off infections and healing your sore throat more effectively.

READ MORE: Why Does My Jaw Hurt After Sleeping: Morning Jawache

Reduces Inflammation:

Poor sleep can lead to increased inflammation in the body, which can exacerbate throat discomfort and prolong your recovery time.

On the other hand, getting sufficient sleep helps regulate inflammation levels, reducing pain and swelling in your throat.

Boosts Immune Function:

Maintaining a healthy immune system requires sleep. When you’re sleep-deprived, your body produces fewer immune cells, making you more susceptible to infections like the common cold or flu, which can worsen a sore throat.

Quality sleep helps bolster your immune system, making it easier for your body to fight off infections and recover faster.

Enhances Pain Tolerance:

Lack of sleep can lower your pain tolerance and make sore throat symptoms feel more intense. Getting enough sleep helps improve your pain tolerance and makes it easier to manage throat discomfort during the day and night.

Improves Mood and Mental Health:

Emotional well-being and mood are regulated by sleep. Chronic sleep deprivation can lead to irritability, mood swings, and increased stress levels, which can worsen throat discomfort and make it harder to cope.

Quality sleep helps stabilize your mood and promotes feelings of calmness and relaxation, which are essential for managing sore throat symptoms.

Supports Overall Recovery:

Getting good sleep is crucial for overall recovery from illness. Quality sleep helps replenish your energy levels, improve cognitive function, and restore your body’s natural balance, allowing you to recover faster and feel better sooner.


What position should I sleep in with a sore throat?

Sleep with your head elevated to reduce throat irritation. Use extra pillows or raise the head of your bed for comfort.

Why is a sore throat worse at night?

Sore throats can feel worse at night due to postnasal drip, lying down, and dry air, exacerbating irritation and discomfort.

How long do sore throats last?

Sore throats usually last 3 to 7 days, but duration varies based on cause and individual health. Persistent symptoms may require medical attention.

What home remedy is best for a sore throat?

Gargling with warm salt water is a top home remedy for sore throats. It helps reduce inflammation and kill bacteria for soothing relief.

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