Beat Morning Sore Throats: Tips & Natural Remedies

Some articles contain affiliate links - (ad) mention, for Amazon and others, echoing my recommendations. Each of your clicks may earn an affiliate commission that helps live this blog.

Waking up with a sore throat can be a real buzzkill.

It’s uncomfortable, and it can set the tone for your entire day.

But fear not, we’ve got some tips to help you avoid that morning throat pain and ensure a smooth start to your day.

In this article, we’ll explore the causes of morning sore throats and provide natural remedies to keep them at bay.

Say goodbye to those pesky throat issues and hello to a brighter morning!

Learn how to prevent morning sore throats naturally with effective tips. Say goodbye to discomfort and wake up refreshed!

Causes of morning sore throats

  • Sleeping position causing sore throat

The most common cause of a sore throat in the morning is related to sleeping while breathing through your mouth.

This way of breathing dries out the mucous membranes, which leads to irritation and pain.

If you know you sleep with your mouth open, be sure to avoid positioning on your back.

Make sure you sleep lying on your side with your chin tucked in slightly.

If you can’t, there are anti-snoring devices like this (ad) that force you to change positions so you don’t stay on your back.

They are very effective in re-educating you for a while until you get into the habit of instinctively positioning yourself on the side.

sore throat when waking up in the morning


  • Snoring and morning sore throat

Snoring can also trigger a sore throat as well as micro sores in the throat which can lead to infection.

It can also cause sleep apnea because sometimes the throat tends to be blocked.

If you know you snore at night, check out our special post on snoring and the solutions to try to reduce it.


  • Post nasal drip

A post nasal drip can be caused by a cold, sinusitis, or an allergy.

It results in a permanent feeling of having an accumulation of mucus at the back of the throat.

It can lead to coughing fits and of course, a sore throat.

The habit of clearing your throat regularly is a major sign of mucus in your throat.


  • Acid Reflux

Gastroesophageal reflux results in acid reflux from the stomach that the person does not really perceive.

However, these lifts lead to tingling of the tongue and throat, nocturnal cough, and sore throat from irritation.

It is important to treat gastric reflux as it can damage the esophagus and eventually cause swallowing problems.

It can also be a sign of a stomach ulcer.


  • Allergies

Allergens, particularly pollen, mold, dust mites, or animal hair, can also cause irritation.

Allergy sufferers are familiar with that scratchy throat sensation that is actually an itch of the palate.

This symptom most often ends in a sore throat due to dry mucous membranes.

Why sore throat at night?

In fact, at night we tend to swallow less than during the day, and swallowing regularly helps moisten the throat and clean irritants that can attack it.

At night, these irritants linger and trigger a sore throat that reminds you of when you wake up.

Other reasons are possible:

– muscle spasms at night
– neck stiffness caused by injury, trauma, or cervical spondylosis
– a viral or bacterial infection
– dry air in the bedroom

Natural remedies for morning sore throats

You can apply these simple natural remedies:


  • Gargle for sore throat relief

The best way to deal with that morning pain is to gargle with warm, salty water and then follow up with a mixture of warm water and baking soda.

Salt has a soothing effect and alternating between salt and baking soda paralyzes viruses and bacteria.

Applying these two solutions allows you to alternate an acid medium and a neutral medium within minutes which helps you to disinfect the throat.


  • Hydration for throat health

Drinking water helps to rinse the throat and eliminate irritants.

Hydration throughout the day moistens the mucous membranes permanently and preserves your nights.

Many of us forget to drink enough water during the day.

However, it is essential to stay hydrated continuously to avoid many health problems.

sore throat in the morning


  • Hot shower for nighttime sore throat

Taking a hot shower before bedtime can help you with a nighttime sore throat.

Hot steam dilates nasal passages, thins mucus, and makes breathing easier.

Taking a hot shower before sleeping opens your airways and thins your secretions.

You’ll sleep better and avoid morning sore throat.


  • Humidity for throat comfort

Keeping the air humidity around 50% makes it easier to breathe, and reduces allergens and dust that lingers in the air.

Make sure the humidifier is perfectly hygienic because if not properly maintained, it can cause flu-like symptoms and even a lung infection.

Go for a programmable and silent ultrasonic air humidifier like this (ad).

Its advantage is that it works to reduce water drops to a fine mist that remains suspended in the room.

Scheduling keeps you at a constant humidity throughout the night.

If you live in a very hot place or even if during the winter you feel your mucous membranes dry out quickly as soon as your heating starts up, an air humidifier is essential for you not to suffer from a sore throat when you get up.


  • Propolis spray for sore throat

Propolis is a resinous substance that bees collect from the buds of trees.

Its benefits are endless due to its unique composition including antioxidants (flavonoids), minerals, amino acids, nutrients, trace elements, and vitamins.

In the case of morning sore throats, its anesthetic, antiviral, antibacterial, and antitussive properties will relieve your irritated throat very quickly.

You have two choices: preventively by using the propolis spray (ad) at bedtime to protect the throat during the night or, upon waking, to soothe nocturnal irritation and cleanse the mouth.


Don’t let a sore throat disrupt your mornings any longer.

By understanding the causes and implementing these natural remedies, you can wake up refreshed and ready to tackle the day.

Say goodbye to those painful awakenings and hello to a brighter, healthier morning routine.

This blog is copyright ©2024 by All rights reserved


Natural health is paramount to me, natural remedies have always been part of my life. Whatever the problem, I make sure to find natural solutions that can often be associated with traditional medicine. Everything I write here allows me to share them with you.

The content of this article is not intended to replace medical advice or any treatment.
Keep in mind that you should contact your doctor or any qualified healthcare professional to determine if you can add a supplement to your treatment or change your diet.

Leave a Comment

By continuing to read this blog, you agree to the use of cookies. Privacy Policies

The cookie settings on this site are set to "accept cookies" to provide you with the best possible browsing experience. If you continue to use this site without changing your cookie settings or if you click "Accept" below, you consent to this.