A good night’s rest is important for your health, protecting you physically and mentally, but sleeping can be difficult if you have a throat pain. Sore throat symptoms like scratchiness, dryness, pain or coughing can get in the way of a good night’s sleep which can affect you the next day and may hamper your recovery from illness. Discover our self-care tips for how to manage a sore throat at night to help you sleep.
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Sip liquids and keep the air moist
Regularly drinking water can help keep your throat moist and lubricated. Warm liquids such as a warm broth, warm water and honey or tea without caffeine can soothe the throat. Be mindful of when and how much liquid you consume before bedtime, to avoid disruptive bathroom visits during the night. Gargling with saltwater (not suitable for children) can also soothe a sore throat before bedtime. Sipping on cool liquids or sucking some ice chips until they melt before bed may also help (not suitable for children).
If the air in your bedroom or where you’re resting is dry, it can make your throat feel worse. Keeping the air moistened using a humidifier may help relieve dryness and potential throat irritation. Keep the humidifier clean to limit mould or bacteria developing. If you don’t have a humidifier, sitting in a closed bathroom whilst running a warm shower for several minutes before bed, may help you feel better. The steam from the shower has a similar effect to a humidifier. -
Try medicated remedies
Over-the-counter products such as Strefen Direct Cherry and Mint Flavour 8.75mg Oromucosal Spray can help provide pain relief to help soothe your throat before bedtime. It contains the active ingredient flurbiprofen to relieve the pain fast (from 5 minutes), fight inflammation and ease sore throats for up to 6 hours after just one dose (3 sprays). Throat sprays can also be useful, to quickly soothe an irritated throat that wakes you in the night.
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Turn off electronic devices before you tuck in
If you’re nursing a sore throat in bed but feel starved of entertainment or communication, bear in mind that electronic devices such as TV screens, phones and laptops or tablets in the bedroom emit bright light, including what is known as “blue light”. Blue light can suppress production of the sleep hormone called melatonin. Try to avoid using technology or devices, at least one hour before going to sleep.
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Organise your room, bed and bedside
Getting up and walking to another room for water or medicines can be disruptive during the night. Keeping things at hand that can provide relief, may help to minimise disturbed sleep. Think about keeping a glass of water and medicated lozenges or throat spray on your bedside table. A comfortable sleep environment that’s not too hot or cold and isn’t too bright or noisy may also contribute to less disturbed slumber. If a post-nasal drip is aggravating your throat, consider elevating your head by increasing the number of pillows or using a wedge pillow at night. This can help reduce congestion that can occur when lying on your back.
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Keep to a sleep routine
Even when you’re convalescing or recovering from illness it’s helpful to try and keep your usual sleep routine, or as close as you can. You may feel like sleeping more, which is your body’s way of helping with recovery, but too much sleep or changing your usual sleep routine can also be disruptive. Try to avoid napping during the day and only go to bed when you feel sleepy in the evening. If you’re having difficulty winding down before bed, take a warm bath, read a book or listen to music rather than watching TV or streaming entertainment on a device.
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Keep the bed clean
Allergens, including house dust mites can often lurk in your bedding and mattress, causing nighttime allergy symptoms including coughing and itchy throat. To minimise allergens and the symptoms that can aggravate a sore throat, wash your sheets and bedding weekly in hot water. Covering your mattress and pillows in a fine weave fabric may also prevent penetration of house dust mites. Regular vacuum cleaning can also reduce dust allergens from becoming airborne when moving bedding or furniture.
When to see a doctor
If your sore throat does not improve after a week, you’re worried about your symptoms or you often get a sore throat, speak to a GP. Do not use Strefen Direct Cherry and Mint Flavour 8.75mg Oromucosal Spray for more than 3 days unless instructed to do so by your doctor. Sleep disturbance when you’re sick usually resolves when you feel better but if you’re experiencing persistent insomnia (difficulty sleeping) for more than a few days or weeks, it’s a good idea to get advice from a healthcare professional.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional. Always read the product label. Use only as directed. Incorrect use could be harmful. If symptoms persist consult your healthcare professional.