How to sleep with a sore throat
A good night’s sleep allows our bodies to recover. It’s a chance for our brains to process what has happened that day and a time for our bodies to rest before the next busy day ahead. But when you have a sore throat, it may feel like it gets worse during the night, resulting in a lack of sleep. The next day, instead of feeling like you’re recovering, you may feel tired and more ill than the day before. So how can you get a good night’s sleep when you have a sore throat?
How to sleep comfortably with a sore throat at night
Below you can find some of our top tips and advice to use when sleeping with a sore throat.
Stay hydrated
How many times are we told to drink more water? The NHS’s recommendation is at least eight glasses per day. But it is true that if you’re well hydrated, your throat will stay lubricated and the pain may ease slightly. When you’re suffering with a sore throat , try to sip water at a regular pace throughout the day to stop it from drying out. You should avoid alcohol, as this will dehydrate you. Warm drinks, such as tea, are okay but you shouldn’t rely on these alone. Instead, switch between warm drinks and cool water[1].
Take a lozenge
Chloralieve lozenges aren’t just something you can suck on to soothe your throat. Some variations actually include anaesthetic that helps to numb your throat as well as antiseptic that kills bacteria that could be making the symptom worse. You should take one lozenge before you go to bed and keep the pack by your bed in case you need another one in the night. Always read the label and avoid taking more than the manufacturer’s recommendations.
Have a shower before bed
The steam that comes from a hot shower can really help to clear your sinuses and ease the pain of a sore throat. If you take a shower around an hour before bed, you may find that you’re able to sleep more easily. If you’re the type of person that prefers to shower in the morning, you can inhale steam in other ways. Boil the kettle and find a large bowl and a tea towel. When the kettle has boiled, pour the water carefully into the bowl. Lean over the bowl so that your face is directly over it but not touching the water. Put the tea towel over your head to keep the steam in and breathe it in for a couple of minutes. If you want to, you can add a couple of fresh lemon slices to the water. This works really well if you have a stuffy nose too. You should find that your sore throat eases and you can breathe a little more freely[2].
Keep your head above your chest
When you have a cold, you may find that your symptoms aren’t too bad during the day. But at night, your cough is worse and you struggle to breathe through a blocked nose. Sleeping with your head higher than the rest of your body can help to clear mucus, in turn allowing you to breathe better. Adjust your pillows so that you’re in a comfy position with your head elevated[2].
Add humidity to the room
Hot radiators can dry a room out at the best of times, and when you have a cold, you need the additional moisture in the room. If you have one, a humidifier will add the extra moisture to the room so your throat doesn’t become too dry. Another method involves placing a damp towel on a hot radiator. As the towel dries, the water will slowly evaporate into the air[2].
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