Why do we often wake up with a sore throat in the morning?

You wake up with a dry, irritated or sore throat... then, an hour later, everything seems to be back to normal. What’s going on?! With the nights getting cooler, you might think a cold is coming on. Yet, there are often other reasons behind this type of discomfort.

Here are some of the most common causes of a sore throat in the morning, tips to ease the discomfort and signs that it may be time to talk to a healthcare professional.
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1. You breathe through your mouth while you sleep

This is one of the most common causes of an irritated throat in the morning.

Normally, your nose warms and humidifies the air before it reaches your throat. When you sleep with your mouth open, the tissues in your throat can dry out, causing a burning or irritated sensation when you wake up.
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Mouth breathing is often caused by:

• A stuffy nose
• Seasonal allergies
• A deviated septum
• A cold

What can help prevent mouth breathing at night:

• Treat nasal congestion
• Use a saline nasal spray before bed
• Drink enough water throughout the day
• Keep your bedroom from getting too dry

Beware of “mouth taping”

You may have heard of mouth taping, a trend that involves placing tape over your mouth while you sleep to encourage nasal breathing. Despite its popularity on social media, healthcare professionals do not recommend this practice. If your nose becomes blocked during the night, for example because of a cold or allergies, the tape can interfere with your breathing. It can also pose risks for people with acid reflux or sleep apnea, in addition to irritating the sensitive skin around the lips.
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2. The air in your bedroom is too dry

Air conditioning, heating or low humidity can dry out your airways while you sleep. As a result, your throat may be dry and sensitive when you wake up.
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What can help when the air is dry:

• Use a humidifier at night
• Avoid having a fan blowing directly at your face
• Keep a glass or bottle of water nearby to hydrate your throat during the night, if needed
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3. Allergies cause mucus to drain into your throat

Allergies to pollen, dust mites, mould or pet dander can cause mucus to drain down the back of your throat during the night, a phenomenon known as postnasal drip.

This irritation can make your throat feel dry or scratchy when you wake up.
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You may also experience other symptoms, such as:

• Sneezing
• A stuffy or runny nose
• Itchy eyes
• Symptoms that are worse at certain times of the year

What can help when you have allergies:

• Keep your windows closed when pollen levels are high
• Take a shower before bed during allergy season
• Wash your bedding regularly
• Talk to a healthcare professional about whether allergy treatment may be appropriate for you
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4. Acid reflux can irritate your throat during the night

Gastroesophageal reflux disease (GERD) does not always cause heartburn.

For some people, stomach acid can travel up into the throat while they are lying down, causing irritation that is most noticeable when they wake up.
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You may also experience:

• A hoarse voice in the morning
• A chronic cough
• The need to clear your throat
• A feeling of a lump in your throat

What can help with acid reflux:

• Avoid eating for two to three hours before bed
• Sleep with your head slightly elevated
• Limit heavy, spicy meals and alcohol in the evening
• See a healthcare professional if your symptoms occur frequently
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5. Snoring or sleep apnea

Snoring causes the tissues in your throat to vibrate for hours, which can lead to irritation.
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For some people, a sore throat in the morning may also be accompanied by:

• Feeling tired despite getting a full night’s sleep
• A dry throat or intense thirst upon waking
• Morning headaches
• Neck and jaw stiffness

These symptoms can sometimes be associated with obstructive sleep apnea. If needed, it’s best to talk to a healthcare professional.
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What if it’s simply a cold?

It’s possible that your morning sore throat is caused by a cold. Keep in mind, however, that when an infection is the cause, a sore throat is usually accompanied by other symptoms, such as:

• Fever
• A runny nose
• Cough
• Muscle aches
• Fatigue

Unlike morning throat irritation caused by dryness or mouth breathing, an infection-related sore throat usually lasts throughout the day and may even get worse.
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When to see a healthcare professional for an irritated throat

Most sore throats that occur only when you wake up are harmless.

However, you should see a healthcare professional if:

• Your sore throat lasts all day or persists for more than two weeks
• It becomes increasingly painful
• You have difficulty swallowing or breathing
• You have a high fever
• You notice a voice change that persists for several weeks
• You develop a lump in your neck or cough up blood

Where should you start? To have your symptoms assessed and get recommendations, you can chat for free, anytime, with BonsAi, Bonjour-santé’s intelligent assistant. If needed, you can also search for a medical appointment with your doctor or at a clinic in your area. A healthcare professional can help determine the cause and recommend the appropriate treatment.

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