Sleep is among the best methods of beating an infection but, sleeping isn’t easy when you are fighting a painful sore throat.
You often wake up four to five times a night to the feeling of an unbearable soreness emitting from your throat. Waking up coughing and experiencing throat dryness and inflammation gets in the way of the good night’s sleep which disables to recover for the next day.
You shouldn’t have to suffer any longer, therefore we provide below our top 10 treatment tips for how to sleep better with a sore throat at night.
1.Take a warm shower or soothing bath before you go to bed
While you do this, make a conscious effort to take deep breaths. Inhaling the steam can reduce the inflammation from a sore throat. Also, the warm water helps to reduce stress and relaxes muscles.
2. Sip non-caffeinated drinks rather than coffee and do not drink alcohol
Help your body fight against infections by regularly drinking fluids. Sipping warm herbal tea can be an immediate relief when you need it the most. Staying hydrated will help soothe a sore throat.
On your quest for the all-important good night’s sleep, the last thing you want is a dry throat. Unfortunately, caffeine and alcohol can cause that. These drinks irritate your throat, which will turn your peaceful slumber into constant restlessness.
3. Use a heating pad for your sore throat
Whether you’re wrapping yourself in a warm flannel that you pulled out of the dryer or using a towel dipped in warm water, putting warmth on your throat can help soothe it. Heating pads are highly effective in providing a sense of relief on irritated parts of the body. The heat from a heating pad around your throat will increase your blood flow and contribute to pain relief.
4. Turn off your phone before you tuck in
Our modern obsession with electronic devices can, unfortunately, contribute to problems with sleep. If you couple that with a sore throat, it can be tough to drift off. When your head hits the pillows, remind yourself that it’s time to wind down. Ideally, try not to use devices at least 30 minutes before bedtime. Put your smartphone and laptop to the side, and allow your cosy bed and warm blankets to take you off to your slumber.
5. Try medicated remedies
Over-the-counter products such as throat spray will help provide much-needed pain relief at night. Strefen Spray contains the active medical ingredient Flurbiprofen to soothe soreness, and it works quickly and gives you sore throat relief for hours, to help you get a peaceful night’s sleep.
6. Organise your bedside table and be prepared
Unless you are dying to use the toilet, don’t leave the comfort of your warm bed in search of relief for your sore throat. Prepare ahead of time by keeping water, throat spray, and medicated throat spray on your bedside table to help soothe your throat.
7. Stick to your bedtime routine
Sticking to a bedtime routine helps you wind down before you fall asleep. We highly recommend going about your nightly ritual so that you can find some tranquil routine before a good rest at night.
8. Raise the top of your mattress to an incline
Doctors assert that sleeping on an incline will drain your sinuses. Rather than propping yourself up by using pillows, raise the head of your bed. Gravity will do the rest of the hard work while you’re asleep.
9. Add some extra moisture into the air
Humidifiers are great bedtime buddies. Run one of these throughout the night to release moisture into the air. Besides soothing your sore throat pain, this will help prevent your throat from drying out and provide relief to any other head cold symptoms you may be experiencing.
It’s important to note that humidity levels must be monitored closely, properly maintained, disinfected, and cleaned. As useful as they are, humidifiers can quickly become a breeding ground for germs, and can have adverse effects on your health if the humidity in your room is too high.
10. Keep the bed clean
Wash your sheets weekly. Allergens including dust mites are often lurking in your bed. These microscopic pests have the potential to irritate your throat, especially if you struggle with allergies.
Itchy throats get worse at night time. Nursing a sore throat when you’re trying to get some rest can be incredibly annoying. Apply these tips above to nullify that night-time nuisance.
Should the symptoms persist, consult a doctor.