Sometimes, you may experience a sore throat that isn’t caused by a cold, flu, or pharyngitis, but rather by environmental factors, sleep quality, or other health conditions.
Reasons for Morning Sore Throat
You may often wake up with a sore throat but not feel sick. This condition tends to decrease throughout the day, but you might notice symptoms worsening when you wake up. In many cases, a sore throat is not just a symptom of respiratory illnesses but can arise from environmental factors, sleep issues, or other health conditions.
1. Causes of Morning Sore Throat
Here are some reasons that may cause your morning sore throat which are not related to viral or bacterial infections:
1.1. Allergies
Allergies occur when your body reacts to allergens such as pollen, dust mites, pet dander, and mold. In addition to typical symptoms like sneezing, runny nose, nasal congestion, and watery eyes, allergies can also result in a sore throat.
You may particularly experience a sore throat in the morning if you leave your window open while sleeping, allowing pollen or dust to circulate in your room and trigger allergies.
To prevent allergy-related sore throats, it is advisable to identify the specific allergens and avoid exposure to these irritants. Additionally, keep windows closed while sleeping and regularly clean your living spaces. If you go outside, especially in areas with high pollen counts, wearing a mask can be beneficial.
Allergy-induced sore throat may accompany symptoms such as itchy nose, nasal congestion, and watery eyes. (Image: ST)
1.2. Environmental Irritants
Not only individuals with allergies but also healthy individuals can experience sore throats, throat irritation, or other respiratory symptoms when exposed to environmental irritants like smoke and dust.
These environmental irritants can trigger an immune response in the nose and throat, often leading to inflammation and increased mucus production.
To avoid sore throats caused by environmental irritants, it is recommended to use air purifiers to improve indoor air quality, wear masks when going outside, and limit outdoor activities during high pollution days.
1.3. Cold and Dry Air
Cold and dry air can cause your body to increase mucus production to try to keep the airways moist. When that excess mucus starts to drip down your throat, it can lead to feelings of throat irritation, soreness, runny nose, or nasal congestion. Sleeping with the window open or not keeping your neck warm may contribute to morning sore throats.
You can prevent sore throat due to cold and dry air by ensuring your sleeping environment is warm, using a blanket around your neck, drinking warm water before bed, and using a humidifier.
Cold and dry air can lead to increased mucus production, causing excess mucus to flow down the throat and result in a sore throat. (Image: ST)
1.4. Acid Reflux
Your sore throat related to sleep may be due to acid reflux. When acid backs up into the esophagus, it can irritate the throat and lead to symptoms such as sore throat, hoarseness, or coughing. Besides a sore throat or cough, those with acid reflux may also experience difficulty swallowing, burping, heartburn, epigastric pain, nausea, a bitter taste in the mouth, and bad breath.
This condition tends to worsen when you lie down to sleep. Therefore, it is a common reason for waking up with a sore throat or cough.
Managing acid reflux can help alleviate sore throat and prevent morning sore throat. Avoiding foods that trigger heartburn and not eating within three hours of bedtime can minimize the risk of reflux.
1.5. Vocal Cord Injury
Vocal cord injury can occur from excessive talking or singing loudly. This can strain the vocal cords and temporarily cause swelling and discomfort. As a result, you may experience hoarseness (or even a complete loss of voice) and a sore throat.
If you wake up with a sore throat, it could be that your vocal cords were strained from talking or singing too much the night before.
1.6. Deviated Septum
A deviated septum is a condition where the cartilage dividing the nostrils is pushed to one side, often unnoticed. This condition can sometimes cause nasal obstruction and increased mucus production, potentially leading to mucus dripping down the nose and irritating the throat.
With a deviated septum, you may also frequently experience headaches or facial pain, heavy breathing, or nosebleeds.
1.7. Sleep Apnea or Snoring
Sleep apnea or snoring can cause you to breathe through your mouth while sleeping. This can lead to a dry throat and result in a sore throat in the morning.
In addition to a sore throat, other symptoms of sleep apnea include:
- Daytime sleepiness
- Morning headaches
- Gasping for air or waking up in the middle of the night
- Concentration issues during the day
- Mood changes, such as frequent irritability
- High blood pressure
If you have sleep apnea or snore, it is advisable to lose weight, avoid eating or drinking alcohol at night, and sleep on your side instead of your back.
2. Remedies to Alleviate Morning Sore Throat Symptoms
If your sore throat is not related to illness, most home remedies can be effective in providing quick relief.
- Drink Warm Water: Drinking warm water soothes the throat and helps alleviate soreness and irritation quickly. Additionally, maintaining a habit of drinking warm water in the morning supports healthy digestion, enhances skin elasticity, and offers various other benefits.
- Use Honey: In addition to warm water, you can prepare a cup of warm honey water to ease sore throat. Honey has wound-healing properties, which can soothe the throat and keep it moist, reducing pain sensations. Besides honey, people can also drink chamomile tea or peppermint tea, but it is best to avoid coffee and alcohol.
- Use a Humidifier: It is beneficial to use a humidifier, especially in cold and dry weather, to provide moisture to the air, thus keeping the skin, nose, and throat hydrated. This will reduce feelings of itchiness or sore throat.
- Gargle with Salt Water: You can mix 1/4 to 1/2 teaspoon of table salt into 120 to 250ml of warm water. Gargle for a few seconds and then spit it out.
- Use Over-the-Counter Lozenges to help soothe your throat.
- If your sore throat is due to allergies, consider using some over-the-counter medications such as antihistamines, decongestants, or nasal sprays.
Drinking warm water or tea can quickly alleviate sore throat. (Image: ST)
3. When to See a Doctor?
A mild sore throat without unusual symptoms is typically not a cause for concern, and home remedies can help reduce symptoms.
However, if your throat discomfort persists for more than 5 days and is accompanied by any of the following symptoms, you should consult a doctor:
- Rash
- Ear pain
- Joint pain
- Fever over 38.5 degrees Celsius
- Blood in mucus
- Facial swelling
- A lump in the neck or throat
- Difficulty breathing
4. Frequently Asked Questions
4.1. When Should You Stay Home with a Sore Throat?
If you have a sore throat accompanied by other symptoms such as fever, chills, muscle aches, nausea, or vomiting, you may have an infectious illness. If so, you should see a doctor and then stay home to avoid spreading the illness to others.
According to the Centers for Disease Control and Prevention, once your symptoms disappear (or you have been on antibiotics for 12 hours to treat a bacterial infection), you can leave the house.
4.2. How Long Can a Sore Throat Last Without Illness?
Typically, a sore throat due to the aforementioned causes usually does not last longer than 2 days, and symptoms may even improve within the same day.
However, if you do not take improvement measures, such as continuing to be exposed to allergens or letting your throat become dry, the symptoms may persist.
4.3. Does sleeping with a fan cause a sore throat?
Using a fan while sleeping can lead to symptoms such as nasal congestion, dry skin, and a sore throat. This is mainly due to the dry air circulated by the fan at night, along with the spread of dust or allergens throughout the room. However, not everyone who uses a fan while sleeping experiences these symptoms.
In general, a sore throat in the morning that is not caused by illness can improve with home remedies. However, a sore throat can be uncomfortable, so it is best to take proactive measures to prevent it. You should try to keep your throat from becoming dry, avoid irritants, and maintain a healthy lifestyle.
