You can use our Sleep Guide and the RISE app to help prepare the ideal sleep environment every night. This will help you sleep better at night and keep sleep debt to a minimum as you recover from your throat irritation. It’s also best to keep your bedroom cool, specifically between the temperature range of 65-68 degrees Fahrenheit. The Environmental Protection Agency (EPA) recommends keeping indoor humidity within 30-50% to discourage mold growth (we recommend cleaning your humidifier weekly to prevent mold growth here as well). All you have to do is use a humidifier to add moisture to the air. Unfortunately, hot, dry air not only makes it more difficult to fall asleep and stay asleep, but also increases the risk of night sweats that lead to dehydration. Some may think the fix is to turn up the heat. Remember, your body clock slows down saliva production during the night, so dry air only worsens your throat discomfort. When the air in your bedroom is too dry (particularly during the colder seasons), your throat inevitably becomes parched in the morning.
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If it helps, keep a glass of water by your bed at night.įor health issues that incite night sweats, consult a licensed healthcare professional on treatment options that help limit the odds of dehydration and a sore throat in the morning. As long as you’re not drinking more than a few ounces, it’s always better to drink water at night if you’re thirsty rather than not out of the fear that you’ll need to wake up to go to the bathroom. That said, you don’t want to completely cut off your water consumption before bed as dehydration is linked to a shorter sleep duration of less than six hours.
Bonus: Staying hydrated also keeps you energetic and focused on important tasks, with the side benefit of a reduced lunchtime appetite for those looking to lose weight.įrom late afternoon onward, slow down your fluid intake. Focus on drinking as much water as you can from morning till late afternoon. If dehydration is the culprit behind your throat pain when you wake up, make sure to consume enough fluids during the day.
Night sweats may be triggered by a too-hot sleep environment (see next point), menopause, and the common cold. If you recall, your body already releases less saliva during sleep.Īlternatively, sweating during the night can cause your body to lose more moisture than it retains, resulting in dehydration. Not drinking enough water during the day results in a dry mouth and throat during sleep that persists till the next morning. That’s because anything that has your throat hurting in the morning likely disrupts your sleep at night, meaning you’re less likely to feel and function at your best when awake. While many aren’t serious from a medical perspective, they are absolutely worth getting to the bottom of. Below, we share the common causes of a sore throat. That said, if your throat is drier than usual and shows other troubling signs, such as pain, difficulty swallowing, and a hoarse voice, there may be other underlying triggers.įinding the answer to why your throat hurts when you wake up can be a little challenging, as there are many reasons for the discomfort. This is due to the natural fluctuations in the circadian rhythm (the internal body clock) when less saliva is produced during sleep. Many of us often notice our throats feel dry in the morning when we wake up. This is the quantity of sleep you’ve missed in the past 14 days relative to your sleep need, which is the genetically determined amount of sleep your body needs. Throat discomfort, while often medically benign, is a warning signal you likely didn’t get enough healthy sleep the previous night, leading to sleep debt. It also dampens your mood and productivity because its culprit(s) likely challenged your sleep. A sore throat when you wake up isn’t just unpleasant.
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