Waking up with a sore throat can be a bummer, but not knowing why you have one can be even worse. Is it because of a cold? Or is it due to something that happened overnight while you were sleeping? Getting to the root cause of your sore throat is key because once you know why you woke up with a sore throat, you can put an end to stubborn and painful throat aches.
In this article, we’ll explore some of the most common reasons why people wake up with sore throats. We’ll discuss why common issues like dehydration, allergies, or even acid reflux can lead to dry and sore throats, as well as how environmental factors might play a role too. If you’re ready to learn more, let’s dive in!
The Common Causes of a Sore Throat Right Away in the Morning
So, you’ve just woken up and have a sore throat. What could have caused this? Why would this have happened? Fortunately, research shows that there are several common issues that can cause a sore throat. Let’s explore each cause, starting with dehydration.
1. Dehydration
When you don’t drink enough water, you might be putting yourself at risk of a sore throat. If you do not drink enough water, your mouth tends to become dry, which can lead to a scratchy, warm, and even dry throat that can become sore. On top of all of this, you might even get headaches and feel more irritable! So, if you have a sore throat, try drinking more water before bed to avoid sore throats in the morning.
2. Mouth Breathing
Most people sleep and breathe through their nose, but if you happen to breathe through your mouth, then this might cause a sore throat. Sometimes, you are forced to breathe through your nose, such as when you have nasal congestion or if you struggle with sleep apnea. Regardless of the reason, studies show that breathing through your mouth during the day or night can lead to an irritated, sore throat.
3. Allergies
Sore throats are not only caused by dehydration or mouth breathing, but also be allergies. No matter what allergy you may struggle with, one of the common allergic responses is inflammation of the nose and throat. Dust mites, pet dander, and pollen are some of the common allergens that can cause sore throats, so be sure to take extra steps to ensure a clean, allergy-free environment for rest.
4. Acid Reflux
Unfortunately, those who struggle with acid reflux may also be more likely to develop sore throats. You might be wondering why this is the case. After all, how can a digestive concern affect your throat? The mucus membranes found in your throat are more sensitive to acid, so if you have acid reflux before or during sleep, this can lead to irritation and soreness, which is why you might wake up with a sore throat in the morning (Source: PubMed). To combat this, you can make lifestyle changes or nutrition adjustments to limit acid reflux.
5. Infections
One of the most common—if not most regularly assumed—causes of sore throats upon waking is due to infections. Illnesses like the common cold or strep throat can lead to sore throats that feel uncomfortable in the morning. Even influenza is commonly associated with sore throats, so there are many potential illnesses that could be causing your pain. To combat this, you can visit a primary care provider to get tested. If you have certain infections, they may be able to prescribe an antibiotic or antiviral to help you recover.
Environmental and Lifestyle Factors That Can Cause Sore Throats
If none of the above causes sound like your situation, there is the possibility that you are not sick or struggling with allergies, but you might instead be dealing with environmental or lifestyle concerns that affect your health. Here’s a look at a few of the most common causes of sore throats and how to mitigate them:
- Dry Air: When you’re sleeping and inhaling dry air, this can lead to sore throats. A lack of humidity can definitely cause sore throats, even without an illness. To combat this, try to use a humidifier to see if that helps! This is especially important for those living in high altitudes or drier locations.
- Temperature Extremes: Our bodies do like to endure extreme temperatures, and the same can be said for while we’re sleeping. Dealing with extreme cold or heat can make you uncomfortable and more likely to develop a sore throat, so adjust your thermostat to a reasonable temperature for your comfort and well-being.
- Smoking: If you are a smoker of tobacco, this is another reason you might wake up with a dry throat. Tobacco smoke is an irritant, which explains why many chronic smokers have sore throats. To eliminate sore throats entirely, smoking cessation is encouraged to help you live a healthier lifestyle.
- Alcohol Consumption: Drinking alcohol here and there is not entirely bad for you, but if you do so regularly and before bed, you might be causing more sore throats and infections. One study showed that drinking alcohol in large quantities led to an increased risk of GERD, which can lead to acid reflux and sore throats (Source: PubMed).
- Sleep Position: Did you know that some positions are better for your throat than others? If you sleep supine or on your back, you may be more likely to struggle with sore throats due to acid reflux or postnasal drip, which can happen if you are sick (Source: PubMed).
If you struggle with any of these potential issues and do not see an improvement after making changes in your life, it’s always a good idea to see your primary care provider for more guidance on how to eliminate painful sore throats after sleep.
Protect Your Sleep and Eliminate the Potential for Sore Throats
Now that you know a little bit more about what causes sore throats, you might even know what is causing your situation. Whether it’s illness, lifestyle factors, or something in your environment, you do have the power to make changes to support your health. How will you protect your well-being and rest in the future?
