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What can cause you to wake up with a sore throat? -

If you live somewhere with lots of allergens or bad air pollution, the dry air might cause your early morning sore throat.

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Windows -

Your window being open while you sleep might help some people breathe better, but for others, not so much. It ultimately depends on how dry the air is.

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Fans -

The soothing sound of a fan might lead to a more restful night's sleep, however, in some circumstances it can also dry out the air.

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Pro tip -

Set the fan up so it faces away from you. Then you can hear it and have it circulate the air while not blowing right into your face and causing dry air and a possible sore throat.

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Mouth breathing -

Breathing out of your nose means that your mouth and throat stay moist. If your nasal passages aren't clear, however, then you'll end up breathing out of your mouth.

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Symptoms -

Mouth breathing can lead to a sore throat. This is because when you sleep with your mouth open, your saliva either dries out or leaves your mouth in the form of drooling. No matter which way, it's not keeping your throat lubricated.

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Acid reflux -

Acid reflux is more likely to occur when you're lying down. If its a severe case, then you may even become nauseated or struggle to swallow.

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Additional symptoms -

Other symptoms of acid reflux include feeling like there's a lump in your throat and you may vomit. Both of these can leave your throat and vocal cords irritated.

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Allergies -

Allergies can be a major cause of sore throats. If you have allergies, then you should be aware and take preventative measures.

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What are allergies, exactly? -

In short, allergies are an overreaction by your immune system. When something is ingested that is read by your body as a threat, then a lot of mucus is produced, amongst other reactions.

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Mucus -

Mucus protects you by filtering out allergens from your body, while some of the extra runs down your throat and is known as postnasal drip. This is a common reason people wake up with sore and scratchy throats.

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Snoring or sleep apnea -

Snoring often happens because the tissues in your throat are vibrating and can be rubbing on one another. This, plus some mouth breathing and nasal congestion, can cause sore morning throats.

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Smoking or vaping -

Smoking and vaping add chemical irritants to the throat lining, and can take moisture that the throat needs to function comfortably.

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Some cases -

Sometimes, inhaling substances can cause mucus to overproduce and adds a sore, postnasal drip to the equation.

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Overuse -

If you are shouting or even just talking for a long time with a colleague, friend, or otherwise, then you might inflame your vocal cords, which can leave them feeling sore.

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Dehydration -

When your body is dehydrated, it produces less saliva, which means your mucus membranes don't work as well and exacerbate the problem.

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Ideal night's sleep -

You should aim to sleep eight to 10 hours each night. Now, imagine doing that without having any water and not having had some right before you sleep.

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Sleeping position -

Adjusting the way you sleep can make a big difference in how well you sleep. When you lay flat, mucus has nowhere to go, so be sure to elevate your head a little with a pillow so the postnasal drip can drain and minimize the throat irritation.

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Air pollution -

Air pollution like traffic fumes, smog, and even your fireplace can contribute to the irritation in your throat.

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Additional possibilities -

If you have lung conditions like asthma, bad allergies, or live somewhere with poor air quality, it's recommended you have an air filter.

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What can help? -

If the air is dry, especially in winter, then use a humidifier.

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Drink water before bed -

It shouldn't be a lot, but drink a few sips of water before bed to keep your body hydrated.

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Address nasal congestion -

If you catch yourself breathing through your mouth, your airways are likely congested.

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Relief -

In the short term, try a nasal decongestant or spray before bedtime for a few days. You can also try nasal strips for longer-term relief.

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Reduce acid reflux -

By elevating your bed and taking over-the-counter medications, you can reduce acid reflux. If the reflux persists, consider talking to a medical professional.

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Treat and prevent allergies -

In addition to over-the-counter or even prescription medicine, there are modifications you can make. For example, change your air filters more often, buy an air purifier, and consider using a hypoallergenic mattress and covers.

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Important note -

Especially if you have seasonal allergies, be sure to keep your windows closed to keep from ending up with a sore throat.

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When should you see a doctor? -

If your sore throat lasts all day and isn't associated with a virus or if after a few weeks your throat isn't improving, you should consult a doctor.

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See a doctor immediately -

It's extremely important to have a throat examination if you experience the aforementioned symptoms alongside smoking, having acid reflux, or drinking a lot of alcohol.

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ENT doctor -

While primary care doctors can help, it might be worthwhile to see an otolaryngologist (ENT) if the pain or symptoms persist, as they may be indicative of a more serious issue.

Sources: (Cleveland Clinic)

See also: Everything you need to know about norovirus, the 'winter vomiting bug'

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