How to Sleep with a Sore Throat
Step 1
Drink warm tea with honey during the evening. Brew a pot of herbal or decaffeinated black tea and stir honey into it. Then sip the tea as you relax before bedtime. Drinking tea will soothe your throat and the honey coats it, making it easier to swallow.
Black tea has cough-suppressing qualities, but it's important to drink decaffeinated varieties so it won't keep you alert and awake at night.
You can also soothe your throat by drinking plain hot water (as long as it isn’t hot enough to burn your mouth and throat).
Step 2
Gargle with salt water before bed. Stir 1/2 teaspoon (2.5 g) of natural sea salt into 1 cup (240 ml) of warm water. Keep stirring until the salt is dissolved. Then take a sip and gargle the liquid near the back of your throat. Spit it out and keep gargling until you've used all of the solution.
Gargling with saltwater will numb the pain of a sore throat and the salt can kill bacteria that may be making you sick.
Gargling saltwater isn't recommended for children under 6 years old.
Step 3
Rub mentholated gel on your chest and neck before bedtime. Research shows that mentholated gel can make it easier to sleep if you have an upper respiratory tract infection that's causing the sore throat. The menthol in the gel can make you feel more comfortable, making it easier to breathe.
Step 4
Keep lozenges or water on your bedside table. If you wake in the middle of the night with a sore throat, reach for a lozenge or sips of water. These will moisten your throat, which dries out as you sleep. Sucking on a lozenge will also make your mouth produce saliva, which will moisten your throat as you swallow.
Don't lay back down when you have a lozenge in your mouth because this will increase your risk of choking. Sit up until the lozenge is dissolved.
Try lozenges containing 7 mg of pectin, such as Halls Fruit Breezers. Dissolve 1 lozenge slowly in your mouth every 1 to 2 hours as needed.
Step 5
Eat or drink something cold before bedtime. Cold beverages or treats can numb your throat long enough for you to fall asleep. For example, suck on ice chips or drink an ice-cold beverage before you go to bed.
You can also enjoy popsicles, ice cream, or frozen yogurt, which will dull the pain of a sore throat.
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