This article has been medically reviewed by Luba Lee, FNP-BC, MS, and staff writer Jessica Gibson. Luba Lee, FNP-BC is a Board Certified Family Nurse (FNP) and Educator in Tennessee with more than a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), emergency medicine, advanced cardiac life support (ACLS), team building, and critical care nursing. She received a Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
There are 11 references cited in this article, which can be found at the bottom of the page.
Sleeping with a sore throat and sore throat is not an easy task. Fortunately, there are many simple things you can do to make yourself more comfortable before bed. Take over-the-counter medications that moisten your throat and try home remedies that make swallowing easier. Create a comfortable bedtime environment that makes it easier for you to fall asleep and stay asleep.
This article has been medically reviewed by Luba Lee, FNP-BC, MS, and staff writer Jessica Gibson. Luba Lee, FNP-BC is a Board Certified Family Nurse (FNP) and Educator in Tennessee with more than a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), emergency medicine, advanced cardiac life support (ACLS), team building, and critical care nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 117,925 times.
The content of this article is not intended as a substitute for professional medical advice, examination, diagnosis or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any healthcare treatment.
Falling asleep with a sore throat can be difficult, but there are many simple things you can do to make yourself more comfortable before bed. Drink a warm herbal or decaffeinated tea with honey to soothe your throat and make it easier to swallow. Another way to numb the pain is to gargle with half a teaspoon of natural sea salt mixed in a glass of warm water. After gargling, spit out the mixture. If you keep waking up with a dry and scratchy throat, keep some lozenges and water by your bed to moisten your throat, which can dry out while you sleep. If mucus collects at the back of your throat, rest your head on some extra pillows before bed. For more tips from our co-medical author, including how to use over-the-counter medications to soothe your throat before bed, keep reading! . ?
Sore throats can have many causes, including a virus or a cold. It can also happen if you are dehydrated, smoke cigarettes, eat spicy food, or wear clothing that irritates your throat. But did you know that lack of sleep is one of the most common causes?
The National Sleep Foundation found that people who sleep less than six hours a night are four times more likely to develop a chronic sore throat than those who sleep at least eight hours each night. According to the Centers for Disease Control and Prevention (CDC), 50% of us report getting less than seven hours on a given work night.
How does that happen? One reason is that sleep deprivation reduces saliva production, which helps clear the throat and protect it from bacteria. It also suppresses your immune system, making it difficult for you to fight off infections such as the common cold or viruses that may be causing a sore throat.
Plus, when you’re stressed, you’re more likely to speak at higher volumes, which can lead to pain.
This doesn’t mean that lack of sleep always causes a sore throat. If you get enough rest, you can still get one for other reasons. But if you have trouble sleeping at night and wake up with a hoarse voice or scratching more than usual, it may be helpful to see if increasing your ZZZ count can help.
In this article, we will see how lack of sleep can cause a sore throat. And if you are sure that you are getting enough sleep, there are other possible causes for this problem.
When you sleep, your throat is cleared of bacteria and other things. If you don’t get enough sleep, the amount of saliva in your mouth decreases. This can lead to a sore throat because it is difficult for your body to fight off colds or other viruses that can give you a sore throat.
When you sleep, it is as if your immune system has time to rest. This is because instead of fighting viruses, he is busy studying what attacks them during the day and building up memory immunity against them. Basically, it works to strengthen itself rather than actually fighting diseases.
It’s like a boxing exercise versus an actual match. The night is a working time for our immune system. But if you don’t get enough sleep, your body won’t get enough training, which deteriorates its performance during the day.
When people don’t get enough sleep, they wake up with a hoarse or hoarse voice more than usual.
If you think this is happening to you, it may be worth trying to get more sleep so your throat doesn’t hurt anymore. I know I know. Easier said than done. Sleep is a real challenge for people in the 21st century. We are tired and exhausted. We’re constantly on the hunt for the next item on our to-do list.
Well, let’s be honest. Sleeping is hard for most of us these days and there is no one solution to fix everything: not blue-light-blocking glasses, nor melatonin supplements, and definitely sheep don’t count!
First, you need to set yourself up for success at bedtime, so it will be easier to fall asleep. This includes turning off electronic devices at least an hour before bed, turning off all lights and making sure your bedroom is really dark.
You should also set yourself up for success during the day by taking a break every 90 minutes from work to stand up and walk around if you can. If not, make it take five to ten minutes to close your eyes and meditate.
Exercise is a great way to keep your immune system healthy so it doesn’t have trouble fighting infections like colds or viruses that can cause a sore throat.
This will give you the mental boost you need to keep going, while also reducing stress levels, making it easier to release melatonin in the evening when it’s time for bed.
Blue lights from screens are known to disrupt our sleep. This is because they trick our bodies into thinking it’s still daytime.
I know it sounds like a lot of effort, but when you wake up full of energy and ready to tackle the day, it’s totally worth it.
Read also: Is it okay to sleep with an eye mask? How to block noise to sleep better? Does white noise help you sleep? Sleeping with your mouth open is your number one enemy
Sleeping with your mouth open is harmful to you because it dries up your mucous membranes, which then allows all kinds of germs to grow.
If you are in the habit of breathing through your mouth during the day, you are more likely to keep your mouth open during sleep. This is a big problem because our bodies associate mouth breathing with danger or extreme conditions.
This is because mouth breathing gives the lungs more oxygen to work with, which, from an evolutionary point of view, was only necessary when escaping from predators or hunting prey.
Therefore, our body is in a constant fight-or-flight mode when we breathe through our mouths. This leads to increased production of cortisol – the stress hormone – which greatly reduces the quality of our sleep. If we can’t relax, we have trouble falling asleep, in addition to having trouble sleeping well.
Another reason people sleep with their mouths open is that they are tired and fall asleep before they know it. It is also commonly seen in older adults who have arthritis or other problems with the jaws.
There’s even a term for it: sleep disordered breathing (SDB). One of the most common types of SDB is known as obstructive sleep apnea (OSA), which is actually very dangerous because people stop breathing and start breathing more frequently during the night, which means they are not getting enough oxygen.
As you sleep, the muscles in your throat relax, causing your airway to become blocked. Breathing stops for ten seconds or more (hypopnea). Because of the lack of oxygen in the blood, you wake up enough to open your airway and allow some air to pass through. When you do this, the air makes a snort (snoring) sound. You fall asleep quickly – but not for long. The cycle begins again because your throat muscles are still relaxed and this blockage is still present. This process repeats itself overnight without your knowledge
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