Do you wake up with a sore throat every morning? Does it go away a few hours after you wake up? It could be your sleeping position. Read on to find out how a simple change of position can help solve the problem of a dry, itchy sore throat every morning.
Reflux Causes a Sore Throat
Reflux happens when the acid from your stomach comes back up into your esophagus, causing a burning feeling in your chest and throat. It gets worse when you lie down to sleep, especially if you sleep on your back. A study in the American Journal of Gastroenterology found that the best sleeping position for acid reflux sufferers is to lie on the left side of your body.
Stuffy Nose Causes a Sore Throat
When you nose breathe, the mucous membranes in your nasal passages moisten and warm the air before it travels down your esophagus. If your nose is stuffy from a cold, you have to breathe out of your mouth. When you mouth breathe, all of that dry cold air goes straight down your throat, making you wake up feeling like you swallowed sand. One scientific study found that whatever side you lie on makes it more likely that the nostril on the same side of your nose get stuffy, but the other nostril unclogs. So if you sleep on your left side, your left nostril gets clogged but the right is clear. Try back sleeping, slightly elevated. Make sure you have good neck support, as too many pillows can kink your neck.
Allergies Cause a Sore Throat
If you have allergies, you might snore and even have obstructed breathing during the night. A study in the Journal of Allergy and Clinical Immunology found that allergy sufferers get obstructive sleep apnea. Usually back sleeping is the worst position for OAS, but in this article I make a case for back sleeping with the proper pillow to treat mild OAS. With allergies, you have to make sure you have allergy pillow casings, mattress casings, and wash all of your bedding once a week in very hot water. This site has great info on how to manage allergies in the bedroom.