A sore throat not only makes it hard to eat, talk, and feel better during the day but also makes it nearly impossible to get some much-needed rest at night!
The condition wreaks havoc on your sleep due to the raw and burning sensation in the throat, worsened by dry nighttime air. This discomfort often leads to tossing, turning, and interrupted sleep from a dry cough. If caused by a cold or allergies, congestion and postnasal drip can further aggravate the condition, making breathing and sleep more challenging.
Restful sleep provides the foundation for your body’s natural healing processes to work effectively. It allows for cellular repair, strengthens your immune system, and improves your overall well-being, all of which contribute to a faster and more successful recovery.
Read on to discover our top recommendations to ease the discomfort related to sore throat, so that you can sleep comfortably.
Table of Contents:
Optimal Sleeping Positions for Easing Throat Pain
The way you sleep can significantly impact a sore throat. Certain positions can worsen irritation, while others promote drainage and comfort. The use of specially designed memory foam pillows paired with specific sleep positions can help ease your throat pain.
1. Elevating Your Head
Sleeping with your head raised can help lessen postnasal drip, a key factor in throat soreness. This prevents mucus from pooling in your throat, minimizing irritation. To achieve this, you can use a few extra pillows or consider an adjustable bed base.
Standard sized pillows can make multiple sleep positions comfortable, so consider opting for those. There are various options to suit your needs.
2. The Importance of Pillow Support
The ergonomic memory foam Derilla pillow conforms to the shape of your head and neck, providing pressure relief and proper alignment. This can help reduce muscle tension that might worsen throat discomfort.
Check Price >>A soft, supportive memory foam pillow can cradle your head and neck, preventing excessive sinking and promoting proper alignment with the spine. This minimizes tension in the neck and shoulder muscles, which can indirectly contribute to throat discomfort.
The key to reducing throat pain often lies in head elevation. A pillow with an adjustable loft allows you to find the perfect height to promote drainage. This helps prevent postnasal drip, a major irritant for sore throats.
The comfort from a specially designed pillow, such as the Derila memory foam pillow, minimizes tossing and turning, allowing for a more restful sleep, which is crucial for recovery from a sore throat.
Home Remedies for Soothing a Sore Throat at Night
Several home remedies can provide comfort from a painful throat and promote better sleep.
3. Humidifying the Sleeping Environment
A sore throat can feel worse at night because the air tends to be drier. Dry air can irritate the throat and make it feel scratchy and uncomfortable.
A cool-mist humidifier adds moisture to the air, soothing your scratchy throat and promoting better sleep. Aim for optimal humidity during sleep, somewhere between 30% and 50% in your bedroom to ease sore throat symptoms and promote better sleep quality.
4. Warm Saltwater Gargle Before Bed
A warm saltwater gargle is a simple yet effective way to reduce throat swelling and discomfort before bed. Dissolve 1/2 teaspoon of table salt in a glass of warm water. Gargle for 30 seconds, then spit. Don’t swallow the saltwater solution. Repeat this process two to three times a day, especially before bedtime.
5. Hydration and Herbal Teas not to get Cold
Staying hydrated is crucial for thinning mucus and soothing a sore throat. Sip on warm liquids throughout the day, especially before bed. Opt for calming herbal teas like chamomile or peppermint, which can further soothe a sore throat with their natural properties.
6. Using Honey and Lemon to Relieve Cough
Honey has natural antimicrobial properties that can help fight throat irritation. Mix a tablespoon of honey with lemon juice in a cup of warm water or herbal tea. The acidic environment created by lemon can inhibit bacterial growth, while the honey soothes your throat and reduces inflammation.
7. Throat Lozenges and Sprays
Over-the-counter throat lozenges and sprays containing menthol or other analgesic ingredients can provide temporary relief from sore throat pain. Look for lozenges that are sugar-free to avoid cavities. Avoid using medicated throat lozenges or sprays for more than a few days at a time unless directed by a doctor.
Addressing Environmental Factors for Better Sleep
Besides using a humidifier, there are other ways to combat dry air and minimize irritants for a better night’s sleep.
7. Avoiding Irritants and Dry Air
Limit exposure to smoke, dust mites, and other allergens that can irritate your throat. Wash bedding in hot water weekly and use allergy-proof pillowcases to minimize dust mites. Avoid smoking or secondhand smoke altogether.
Consider natural ways to add moisture to the air. Indoor plants such as spider plants or snake plants act as natural humidifiers by releasing moisture through their leaves. Placing a moisture-rich indoor fountain in your bedroom can also add humidity to the air.
8. The Impact of Sleeping with a Fan On
While a fan can feel refreshing during sleep, it can also exacerbate throat dryness. If you rely on a fan for coolness, don’t direct the fan airflow directly at you. Instead, angle it towards a wall or ceiling to circulate cool air without drying out your throat. Consider using a lower fan setting to reduce the drying effect.
An alternative for staying cool is to take a cool shower before bed lowers your body temperature and potentially reduces the need for a fan throughout the night.
Behavioral and Preventive Measures
Taking preventive measures can significantly reduce the frequency and severity of sore throats. A sore throat can disrupt sleep and make you feel miserable, so focusing on prevention is key. Here’s how you can take charge of your throat health:
9. Managing Mouth Breathing
Chronic mouth breathing during sleep can contribute to a sore throat. When you breathe through your mouth, the air isn’t filtered and humidified as effectively as it is when you breathe through your nose. This can dry out your throat and irritate the tissues, worsening a sore throat.
Here are some tips to encourage nasal breathing:
Nasal Strips: These adhesive strips applied across the bridge of your nose can help open up nasal passages, improving airflow and reducing mouth breathing.
Nasal Hygiene: Maintaining proper nasal hygiene by regularly using saline irrigation (rinsing the nasal passages with a saltwater solution) can help clear congestion and promote better nasal breathing.
Mouth Tapes: Mouthtaping can be helpful to promote nasal breathing during sleep. These are small strips of breathable, hypoallergenic tape that gently adhere to your lips, discouraging mouth breathing. Look for our top recommended most effective mouth tapes designed specifically for sleep to ensure comfort and breathability.
By following these tips and addressing any underlying causes of mouth breathing (like allergies or enlarged tonsils), you can create a more comfortable sleep environment and potentially reduce throat discomfort.
10. Incorporating Relaxation Techniques
A sore throat can get even worse if you are stressed, making it harder to rest comfortably. Relaxation techniques like deep breathing, guided imagery, or gentle yoga stretches can help reduce stress and promote better sleep, even if you’re experiencing throat discomfort.
Deep breathing exercises involve slow, controlled breaths that activate the body’s relaxation response. Guided imagery is also an incredibly helpful technique that involves focusing on calming mental images to promote relaxation. Gentle yoga stretches can help release tension in the neck and shoulders, which can indirectly improve throat comfort.
11. Pain Relief Medication
Over-the-counter pain relievers like acetaminophen or ibuprofen can temporarily ease sore throat pain and inflammation, allowing for a more restful sleep. However, it’s important to follow dosage instructions carefully and not take more than the recommended daily dosage. Consult your doctor if your sore throat is severe or persists for more than a few days.
When to Seek Medical Attention
When you have a sore throat, watch out for these signs that could mean a more serious problem:
Persistent Pain: If your sore throat lasts more than a few days or gets worse, see a doctor. It might be due to an infection or another health issue.
Fever: If you have a fever along with your sore throat, it could be a sign of an infection. You should get medical help.
Difficulty Swallowing: If it hurts a lot to swallow or it’s hard to swallow, talk to a doctor. This could indicate a more serious problem.
White Patches on Throat: White spots at the back of your throat could be a sign of strep throat or another infection. A doctor can diagnose and suggest the right treatment.
Swollen Glands: Swollen glands in the neck can accompany a viral or bacterial infection and are usually not a cause for major concern. However, exceptionally swollen or painful glands warrant a doctor’s evaluation.
Unusual Symptoms: If you experience unusual symptoms alongside your sore throat, such as a severe earache, a sudden, intense rash, or persistent bloody mucus, consult your doctor to rule out any underlying conditions.
If you’re unsure or worried about your condition, don’t wait. See a doctor to prevent any complications. By seeking medical attention when these signs arise, you can ensure a proper diagnosis and receive appropriate treatment for a faster and more complete recovery.
Monitoring Symptoms and Response to Home Remedies
While home remedies can provide effective relief for many sore throats, it’s important to monitor your symptoms and how you respond to these treatments. Pay attention to how your throat feels throughout the day and night. Are the home remedies providing some relief? Is your sore throat gradually improving?
If your sore throat worsens after a few days of home treatment, or if you experience additional concerning symptoms, it’s time to see a doctor.
The Key to Sleep Better With a Sore Throat!
A sore throat can disrupt a peaceful night’s sleep, but with the right approach, you can find relief and get the rest you need. Combining the recommended sleep strategies, including head elevation, a supportive pillow, moisture, throat-soothing remedies, and relaxation techniques can significantly improve your comfort. If your sore throat persists or worsens, consult your doctor to ensure a speedy recovery.