A sore throat can do more than cause irritation during the day—it can truly get in the way of your sleep. According to the National Sleep Foundation, nearly 45% of adults report that cold or flu symptoms—including sore throats—interfere with their slumber. Not only will limit sleep prolong your recovery, but it also weakens your immune system, which creates a frustrating cycle of illness and fatigue.
Nighttime throat discomfort and irritation can make sleeping feel almost impossible. No matter if your throat pain and irritation were caused by a viral infection, allergies, or just dry, stale air, this blog will discuss how sore throats impact sleep, and tips for sleeping better even when your throat hurts.
Difference Between a Sore Throat and Throat Infection
Although a sore throat and throat infection may feel the same, they are not the same, and their difference matters. A sore throat is any pain, irritation, or scratchiness in the throat, a general symptom that can be caused by many non-infectious causes like dry air, allergies, pollution, or using your voice too much (talking or yelling). Conversely, a throat infection is a specific medical condition caused by pathogens like viruses (common cold / flu), bacteria (like Streptococcus in strep throat) or fungi.
All throat infections can cause sore throats, however, not all sore throats are due to a throat infection. Knowing these differences helps guide treatment. The majority of sore throats can easily be treated with home care, while throat infections may be treated with antivirals or antibiotics.
Following are the symptoms of a throat infection:
- Sore, scratchy, or painful throat
- Difficulty or pain while swallowing
- Redness or swelling in the throat or tonsils
- Swollen lymph nodes in the neck
- White patches or pus on the tonsils (common in bacterial infections)
- Fever and chills
- Hoarseness or loss of voice
- Cough or dry throat
- Headache or body aches
- Fatigue or general weakness
- Bad breath
- Ear pain (due to referred pain from the throat)
Is a sore throat alarming?
Generally, sore throats are not alarming and frequently resolve on their own, especially in cases of:
- A common cold
- Dry air
- A common allergy
- Voice overuse
However, a sore throat can be alarming if it is accompanied by certain symptoms that may indicate a more serious infection. If your sore throat feels serious for whatever reason, you should consult your health care provider if you have:
- A severe sore throat for three days that won't go away
- A high fever, i.e., fever above 101 degrees Fahrenheit or 38.3 degrees Celsius
- Abrupt shortness of breath or trouble swallowing
- White patches or pus on the tonsils
- Multiple swollen lymph nodes on the neck
- A rash or joint pain, or
- Blood in your saliva or sputum
These could represent strep throat or tonsillitis, or even more serious infections like mono, or peritonsillar abscess.
How to Sleep With a Sore Throat?
Sleeping with a sore throat can be challenging, particularly based on the trauma of pain and the fact that at night, pain and irritation often escalates. Try these tips to help ease your discomfort and allow for better sleep:
1. Elevate Your Head While Sleeping
Elevating your head while you sleep (extra pillow or an adjustable base) can help ease throat irritation caused by either postnasal drip or acid reflux. Your mucus can drain better when your upper body is elevated. Stomach acid is also less likely to rise into the throat when the upper body is elevated. Using an extra pillow, if successful, can make a huge difference in comfort at night.
2. Use A Humidifier In The Room
Dry air, often with air conditioning or heaters, can make throat pain worse at night. Turning on a cool-mist humidifier in your bedroom can add moisture to the air and help soothe the irritated tissues of your throat for better sleep.
3. Stay Hydrated Throughout The Day
Drinking plenty of fluids, especially warm fluids such as herbal teas, broths, or warm water with honey, helps keep the throat moist and comfortable. Staying hydrated is important from an immune perspective, helps thin mucus, and will help reduce your coughing and irritation at night.
4. Take a Spoonful of Honey Before Bedtime
Honey carries with it natural antibacterial and soothing properties. A teaspoon of honey taken before bed can coat the throat, reduce inflammation, and help ease nighttime coughing as you easily fall asleep.
5. Utilize Throat Lozenges or Numbing Sprays
Sucking on a medicated lozenge, or utilizing over-the-counter throat sprays containing benzocaine and menthol, can temporarily relieve the throat by numbing. Using one of these right before bed will allow you to alleviate enough pain to have a comfortable sleep.
6. Limit Talking in the Evening
Using your voice (straining it) can aggravate a sore throat. Additionally, you should try to rest your voice in the evening to avoid further irritation. This is useful mainly if your sore throat is being caused cause by overusing or inflammation of the vocal cords.
7. Gargle With Warm Salt Water
Gargling with warm saltwater just before bedtime can help reduce throat inflammation and kill bacteria on the surface. It’s simple, effective and works by loosening mucus and soothing discomfort, so the throat is more relaxed for a peaceful night.
8. Avoid Smoking and Other Irritants
Being in the presence of cigarette smoke, strong perfumes, or fumes from chemicals will dry out and irritate your throat. It's best to keep the air in your bedroom clean and limit the amount of irritants you're exposed to in the hours before bed.
9. Eat a Light, Non-Irritating Dinner
If you are going to eat anything before bed, avoid heavy, spicy, or acidic meals before bed. Especially if acid reflux is partly what's causing your sore throat. Try to stick with soft, soothing foods like warm soups, boiled or mashed vegetables, or plain rice as best you can to minimize the risk of triggering your sore throat while you sleep.
10. Take Over-the-Counter Pain Relievers if Needed
Pain medications like acetaminophen or ibuprofen may help to reduce pain and minor inflammation to help you fall asleep. Make sure to follow the dosing instructions and consult your doctor if you're unsure if it's right for you.
Final Thoughts
A sore throat can seem like an insignificant ailment, but it can also seriously interfere with sleep. Not getting enough sleep delays healing and affects your well-being, energy, and immune function. Regardless if your sore throat stems from an infection, allergies, or dry air, it is important to know what the cause is so you can treat it properly.
With a few easy-to-follow steps to apply, nothing temporary like a sore throat should need medical attention as long as you have taken it upon yourself to get relief—such as raising your head at night, drinking plenty of fluids, honey, and/or a humidifier. However, knowing when a sore throat indicates a more serious condition, like a throat infection, is just as important.
