Waking Up With A Sore Throat: The 6 Main Causes & Tips To Stop It Today!

Young woman suffering from cold

Last Updated on January 3, 2023 by theworldofsleepstaff

It’s never fun to wake up and find your throat is sore. While this could be a symptom of something more serious, it can often be because of something less severe such as dehydration or allergies too.

But understanding the causes and knowing what to do can help you manage your sore throat better. That’s where we can help!

Right here we will explain what could be causing that annoying sore throat in the morning, alongside tips to stop it and more. All so you can start your day in the best possible way.

Note: This content was only written as a reference, using third-party background information. It is not medical advice; As always, it is essential to do your research and speak with a healthcare provider if you have questions or before taking any new supplement.


  1. Sore Throat Every Morning For Months?
  2. Six Causes Of Waking Up With A Sore Throat
  3. Top 11 Tips When Waking Up With A Sore Throat
  4. Top 7 Aromatherapy Essential Oils for Sore Throats
  5. FAQs
An adult man covers his face struggling to wake up in the early morning after sleep while he sits in bed.
iStock.com/Meeko Media

Sore Throat Every Morning For Months?

If you’re waking up with a sore throat every morning for months, it could be a sign of an underlying health issue. You must speak to your doctor about this as soon as possible and get the proper medical attention.

Allergies can sometimes cause a sore throat every morning too, especially when you’re exposed to an allergen at night or early morning.

Allergy medications can help reduce this symptom and make you more comfortable. It’s also essential to keep your bedroom clean of allergens like dust mites or pet dander by washing bedding regularly and vacuuming often.

Worried man in his 30s with a sore and irritated throat
iStock.com/Antonio Diaz

Six Causes Of Waking Up With A Sore Throat

1. Dehydration

When your body is dehydrated, your throat becomes dry and irritated. Therefore, ensure you drink plenty of water throughout the day to stay hydrated and prevent a sore throat.

Our bodies naturally become dehydrated at night, so sip water throughout the evening and before bed.

young man unable to sleep during night at bedroom - concept of suffering from insomnia, thoughtful and problems.
iStock.com/lakshmiprasad S

2. Environmental Allergens

Dust, pet dander, smoke, or other environmental allergens can irritate the sensitive tissues in your throat if you’re exposed to them while you sleep. So try to keep your bedroom as dust-free and allergen-free as possible by vacuuming regularly and keeping windows closed in the evenings.

The reason allergies can worsen at night is that your body lowers its defences when you sleep, making it more vulnerable.

3. Acid Reflux

If you suffer from gastroesophageal reflux disease (GERD), acid or bile can back up into your throat when you lie down at night, causing a sore throat in the morning.

Try sleeping with your head slightly elevated to reduce the chances of this happening.

Certain types of food can also cause reflux and sore throat. For example, avoid eating late at night and acidic foods such as tomatoes, chocolate, coffee, or alcohol to reduce the chances of a sore throat in the morning.

Asian Woman with Acid Reflux on her bed. Illness, Disease, Symptom.

4. Dry Air

In dry climates or seasons, the air can become very dry overnight, irritating and scratching sensitive tissue in your throat. A humidifier or vaporizer in your bedroom can reduce the dryness of the air.

If the dry air is causing your sore throat, you may also have a dry nose and mouth. Saline nasal sprays or throat lozenges can help keep the area moist and reduce irritation.

5. Infection

Sometimes a sore throat can result from an infection such as sinusitis, tonsillitis, or strep throat.

You should see a doctor for treatment if your sore throat is accompanied by other symptoms such as fever and swollen glands.

6. Snoring

Snoring can irritate your throat due to the vibration of air. If you snore, try using a nasal strip or an oral appliance to help reduce the vibration.

Health experts say that snoring can also be a sign of sleep apnea, which can cause sore throats and lead to other health issues if left untreated.

Recommended: How To Stop Someone From Snoring Without Waking Them Up

Man sleeping in his bed and snoring loudly

Top 11 Tips When Waking Up With A Sore Throat

Having a sore throat when you wake up is unpleasant and can be caused by various reasons. Allergies, colds, the flu or even dry air, can cause your throat to be irritated.

Here are some tips to help prevent waking up with a sore throat and what you can do to help ease the discomfort:

1. Drink Plenty Of Fluids

Drinking plenty of fluids helps to keep your throat hydrated and prevents it from becoming too dry or irritated. Herbal teas, warm water with honey and lemon, or warm soup broth are all excellent options.

Hydration can be essential if you’re suffering from a cold or flu, as warm fluids can help thin out mucus and reduce congestion.

Side view of elderly woman drinking water

2. Gargle Salt Water

Gargling with salt water is a time-honoured home remedy for sore throats.

Mix 1 teaspoon salt in 8 ounces of warm water and gargle for several minutes. You can also add a few drops of essential oils, such as tea tree oil or eucalyptus, to the solution for an extra boost.

Salt and water help to break up congestion and reduce swelling in the throat. Do this several times a day for the best results.

3. Sleep With Your Head Raised

If you suffer from acid reflux that can cause a sore throat in the morning, try sleeping with your head slightly elevated. This will help keep stomach acid from backing up into your throat and causing irritation.

Your sleeping position can also help prevent snoring and reduce the vibration in your throat.

Portrait of young woman wearing sleep mask during sleeping on the bed.

4. Use A Humidifier

Using a humidifier in your bedroom can help reduce dryness in the air and keep your throat from becoming irritated overnight. Make sure to clean the humidifier regularly to prevent mould and bacteria buildup.

What happens when you use a humidifier in your bedroom is that the air becomes more humid, and it can help reduce dryness and irritation of the throat

5. Avoid Dairy Products Before Bed

Dairy products like milk and cheese contain mucus-forming properties that can make your throat feel worse overnight. So avoid dairy products before bed, or keep them to a minimum.

If you’re planning to have dairy before bed, opt for lighter products like almond or oat milk instead of cow’s milk.

You can find alternative lactose-free options for milk and cheese that won’t irritate your throat.

Kefir, milk or Turkish Ayran drink are poured into a glass cup from a bottle. A glass stands on a wooden stand on a rustic wooden table. iStock
iStock.com/Elena Medoks

6. Avoid Irritants

Avoiding irritants such as smoke, dust, and pet dander can help reduce the irritation in your throat while you sleep. Keep your home clean and vacuum regularly. If you smoke, try to stop or don’t do it in your bedroom.

What most people do not know is the quality of your indoor air can contribute to a sore throat in the morning. Investing in an air filter can help remove irritants from the air you breathe while sleeping.

7. Soothe Your Throat

Natural ingredients like honey, eucalyptus, and menthol help soothe your throat and reduce inflammation.

You can also make your throat spray using ingredients like apple cider vinegar, honey, and tea tree oil. Mix equal parts of each ingredient into a cup of warm water and stir until combined. Pour the mixture into a clean spray bottle and use it several times daily.

8. Try Herbal Remedies

Herbs like marshmallow root, liquorice root, and slippery elm are all known to help reduce inflammation and soothe the throat. You can make tea using these herbs or purchase tablets containing a combination.


9. Take Vitamin C

Vitamin C can help boost your immune system and reduce inflammation in the throat. Try to incorporate foods rich in Vitamin C, like oranges, kiwi, Brussels sprouts, and broccoli, into your diet and take a supplement.

The key thing about taking vitamin C is to keep your intake consistent for it to be effective.

10. Gargle With Apple Cider Vinegar

Gargling with apple cider vinegar can help reduce inflammation and irritation in the throat. Mix 2 tablespoons of apple cider vinegar into a cup of warm water, add a teaspoon of honey for taste and gargle for several minutes. This should be done several times a day for the best results.

Some people may find that apple cider vinegar irritates their throat, so it is best to dilute it with water before using it. Try different ratios of vinegar and water until you find one that works best for you.

11. Take Over The Counter Medication

Over-the-counter medications like ibuprofen and acetaminophen can help reduce inflammation in the throat and relieve pain.

However, you should always follow the directions on the package, and if your symptoms worsen, you should always consult with your doctor.

woman with medications in hand

Top 7 Aromatherapy Essential Oils for Sore Throats

If you are looking for a natural remedy to reduce inflammation and soothe your sore throat, try using aromatherapy essential oils. Here are the best seven essential oils for sore throats:

1. Eucalyptus Oil

This essential oil is known for its anti-inflammatory properties and can help reduce the pain caused by a sore throat.

When you start to feel a sore throat, mix 7-10 drops of eucalyptus oil into a bowl of hot water and inhale the steam for 5 minutes.

2. Peppermint Oil

Peppermint oil has been used to help with upper respiratory issues like sore throats. Mix 2-3 drops of this essential oil with a carrier oil such as coconut or jojoba and massage it onto your throat to reduce inflammation.

You might notice a slight tingling sensation when you apply the oil, but this should not last.

Mint essential oil in bottle .Fresh peppermint leaves with essential oil, alternative medicine

3. Tea Tree Oil

Tea tree is a potent antifungal and antibacterial essential oil that can help reduce inflammation and irritation in your throat. Mix 2-3 drops into a cup of warm water and gargle several times daily.

It is worth knowing that tea tree oil can be powerful, so you should use it sparingly and dilute it before using it on your skin.

4. Lemon Oil

Lemon oil has a refreshing scent that can help reduce the discomfort of a sore throat. Add 2-3 drops of this essential oil to a cup of hot water and inhale the steam for 5 minutes.

If you have sensitive skin, it is best to dilute the oil before applying it directly to your throat.

5. Chamomile Oil

Chamomile oil has anti-inflammatory properties that can help soothe a sore throat. To use it, add 2-3 drops of this essential oil to a cup of warm water and gargle several times a day.

Small glass bottle with essential roman chamomile oil on the old wooden background. Chamomile flowers, close up. Aromatherapy, spa and herbal medicine ingredients.

6. Thyme Oil

Thyme oil can help reduce throat swelling and has antibacterial properties that can help fight infections. Mix 2-3 drops of this essential oil with a carrier oil and massage it onto your throat.

7. Lavender Oil

Lavender oil is known for its calming and soothing properties. Mix 2-3 drops of this essential oil with a carrier oil and massage directly onto your throat several times a day to reduce inflammation.

It is also possible to add lavender oil to a diffuser or humidifier and inhale the scent throughout the day. Doing this regularly can help reduce the discomfort of a sore throat.

Lavender oil bottle and pipette.Essential oil, natural face and body beauty remedies.


Why do I wake up with a sore throat that goes away during the day?

There are several reasons why this could be happening. Allergies, sinus infections, postnasal drip, or acid reflux can all cause a sore throat in the morning that may go away during the day.

An ENT specialist should be consulted if symptoms persist in determining an accurate diagnosis and proper treatment plan.

What can I do to relieve a sore throat in the morning?

Home remedies such as drinking warm fluids, gargling saltwater, and using honey and lemon in tea may temporarily relieve symptoms. Over-the-counter medications such as tablets and cough drops may also be helpful.

Other tips include staying hydrated, avoiding spicy and acidic foods, and sleeping with an extra pillow to help prevent drainage from postnasal drip.

Are there any natural remedies I can use to soothe a sore throat?

Yes, several natural remedies may offer temporary relief of symptoms. Honey is known to be soothing and has antiviral properties, while lemon helps to reduce inflammation in the throat. Gargling with warm salt water can also help to soothe a sore throat.

Herbal teas, such as chamomile or ginger tea, may help to reduce pain and discomfort. Finally, steam from hot showers or a humidifier can help relieve congestion and provide temporary relief.

Young woman suffering from cold

Our Final Thoughts

Sore throats can be uncomfortable, but there are ways to find relief.

Over-the-counter medications and gargling with salt water or apple cider vinegar can help reduce inflammation in the throat. You can also try using aromatherapy essential oils like eucalyptus, peppermint, tea tree, and lemon to reduce the pain of a sore throat.

Always consult with your doctor before using any of these remedies. With proper care and attention, you should be able to find relief from sore throats soon.