Health & Wellness

Why does my throat hurt when I wake up? 10 Reasons

When you wake up, does your throat hurt? Is it difficult to swallow because it is dry, scratchy, itchy, or painful? If this is the case, you have a sore throat. You might suspect a trendy infection. However, if you’re feeling fine and don’t have a fever, your sore throat may be caused to anything else. Let’s uncover; why does my throat hurt when I wake up? 

throat pain

This article will go through the possible reasons for sore throats and efficient home remedies. In the last part, you’ll know why your throat hurts whenever you wake up. 

10 Reasons: why does my throat hurt when I wake up? 

There are several reasons for a sore throat when I wake up, a few of which are mentioned below. 

throat hut

Obstructive Sleep Apnea

There are several reasons for waking up with a painful throat. Sleep apnea is one of the possible reasons. Sleep apnea is an illness in which breathing stops while sleeping. It can cause various problems, such as snoring, morning headache, and a sore throat. Sore throats that happen every morning but improve throughout the day might result from sleep issues. Sleep apnea, on the other hand, causes people to wake up tired, exhausted, and with a sore throat.


A virus, such as the typical cold or flu, is the most significant reason for a sore throat. Viruses cause over 90% of sore throats. Viral infections can cause throat inflammation, irritation, fever, swollen glands, and muscle aches.


Bacterial infections can cause a sore throat. Strep throat is a prevalent bacterial illness that causes a painful throat. It is caused by the Streptococcus bacterium and is distinguished by tonsil redness and swelling, a high temperature, and body aches.


Allergic rhinitis is a common illness that can cause a throat infection. Allergens, including pollen, dust mites, animal dander, or mold, can irritate and inflame the throat. If you sleep with a window open, you might be susceptible to these allergies overnight.

If you have seasonal allergies, such as hay fever, you might get up with an itchy throat over several months. If you lie in a dry atmosphere, especially in winter, you may wake up with a sore throat.


Several studies have found that smoking cigarettes can be reason of sore throats in both smokers and those around them. Tobacco smoke and nicotine in cigarettes irritate nasal passages, interact with the body’s self-cleaning systems, and suppress the immune system. They have a direct impact on pain and sensory pathways.

Air pollution

Air pollution, similar to allergens, irritates your nose and throat, causing painful throat-like problems when you get up. In the morning In South Korea, nationwide population-based research found that increasing air pollution increases the prevalence of chronic rhinosinusitis and septal deviation, both of which cause throat discomfort. If you already experience asthma or allergies, inhaling polluted air might intensify your condition. It makes it much more challenging to get enough sleep at night.

Gastroesophageal Reflux Disorder (GERD)

GERD refers to the condition in which stomach contents reflux up the esophagus. GERD symptoms include heartburn, asthma, and a sore throat. Lying down might exacerbate GERD symptoms since gravity promotes reflux in this posture. Doctors frequently recommend lifting the head of the bed and eliminating potential trigger meals to prevent GERD symptoms.

Common cold

The common cold is the most likely cause of a hurting throat, which can last for many weeks. A painful throat caused by a cold is simple to treat, and there are actions you can do to relieve the pain and recover faster. A common cold generally starts with a cough, muscular aches, and mucus.


Let’s talk about throat hurts after snoring. Snoring and sore throats frequently coexist and share risk factors, including smoking and severe sleep apnea. More research is required to discover if snoring causes painful throats or if sore throats cause snoring. In persons who snore, breathing through the mouth may dry up the throat, and movements from the snoring itself may irritate the throat.


Insufficient water throughout the day causes dry throat and mouth during sleep, which lasts until the next day. Remember that your body makes less saliva while sleeping.

Meanwhile, sweating at night might lead the human body to lose more fluid than it stores, turned in dehydration. A hot sleeping place, menopause, and cold symptoms can cause night sweats.

Sore Throat Prevention Tips 

how can I stop waking up with a sore throat? If you are ill, you can get a sore throat. However, this should only be temporary. There are various things you may take to help avoid sore throats. Some tips are as follows:

boy suffering from throat pain

Stop smoking

Quitting smoking is the best course of action. While it won’t occur overnight, the effort will be well worth it because you’ll be less able to sleep and wake up with a sore throat.

As you strive to quit smoking, home remedies such as gargling with salt water help relieve throat soreness and excess mucus. Drinking enough water, eating a nutritious diet, and exercising is also helpful. 

stop smoking

Drink plenty of water

If dehydration is the cause of your morning throat soreness, drink plenty of water during the entire day. Drink a lot of water from morning to late afternoon. Reduce fluid intake starting in the late afternoon. However, you want to continue drinking water before bed because dehydration is associated with a bit of sleep duration of fewer than  6 hours. As long as you consume only some ounces, drinking some water at midnight is always preferable if you’re thirsty and afraid to use the toilet. If it helps, put a water bottle near your bed when you sleep.

girl drinking water from bottle

Getting Enough Sleep

Getting sufficient sleep each night is necessary for your body to rest and replenish. Most individuals require 7 to 9 hours of sleep every night. People who do not get proper sleep are more prone to develop overweight, diabetes, heart problems, and depression.

If you are having difficulty sleeping, there are several things to enhance your sleeping habits. Some options include establishing a regular night routine, avoiding drinks and coffee before bedtime, and adopting relaxation exercises such as meditation or yoga.

girl enjoying sleeping

Change your lifestyle

Discover which allergens trigger your immunity system and take precautions to avoid them. For example, if pet dander causes your nose to run and your throat to hurt, avoid being around pets.

It also greatly helps in maintaining personal hygiene and keeping your surroundings dust-free. If necessary, purchase an air purifier with a HEPA filter. According to the EPA, HEPA filters may “theoretically eliminate at least 99.97% of dust, allergens, mold, germs, and any airborne particles” to which you are allergic. Keeping indoor air quality at its best may help lessen the risk of allergy symptoms that hurt your throat. 

girl enjoying healthy drink

Use Honey and lemon tea

Honey and lemon are one of the most common remedies for sore throat. The lemon will prevent bacterial infections, reducing discomfort in the affected area. The honey will heal the area while also acting as an antibacterial agent. Make a honey-lemon tea before bed or even first thing each morning.

Honey and lemon tea

Bottom line:

Having a sore throat every morning is bad for your health and way of life. A hurting throat at night is unpleasant and might disrupt your sleep. Several factors might cause a nighttime sore throat. However, if a hurting throat is a chronic condition, it’s time to take action. You should see your dentist to check out any possible dental problems. I hope you have gotten the answer: Why does my throat hurt when I wake up? 

Kelly Han

Dr. Kelly Han is a seasoned medical professional with a passion for holistic wellness and integrative health. Based in San Francisco, her expertise spans across various domains of health, from fitness and skincare to oral health and weight management. Understanding the intricate connections between different aspects of health, Dr. Han believes in a comprehensive approach. Whether it's the latest skincare regimen, effective weight loss strategies, or understanding hormonal imbalances, she's dedicated to providing readers with evidence-based advice and actionable insights on a wide array of health topics. Through her articles, Dr. Han aims to empower individuals to take charge of their well-being, offering them the knowledge and tools they need to lead healthier, more vibrant lives. Join her in exploring the multifaceted world of health, beauty, and wellness.

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