A sore throat often feels worse at night or upon waking, a common complaint. Understanding why this happens involves a combination of factors: how gravity affects the body while lying down, the characteristics of the sleeping environment, and specific physiological changes that occur during sleep.
The Effects of Gravity and Position
When lying down, gravity no longer assists in clearing the throat and nasal passages, which can exacerbate irritation. Post-nasal drip, where excess mucus from the nasal passages drains down the back of the throat, is a common factor. This can lead to irritation and inflammation, often resulting in a scratchy or sore sensation. The collection of mucus can also trigger a cough, which can further irritate the throat.
Acid reflux, also known as gastroesophageal reflux disease (GERD), is another significant contributor. When a person lies flat, stomach acid can more easily flow back into the esophagus and throat, causing a burning sensation and irritation. This reflux can damage the delicate tissues in the throat, leading to soreness. Elevating the head of the bed can help mitigate this by allowing gravity to keep stomach contents down.
Environmental Influences
The environment in which one sleeps can play a role in nighttime throat discomfort. Dry air, often from indoor heating or air conditioning, strips moisture from the throat’s mucous membranes. This dryness can lead to irritation and a scratchy sensation. Mouth breathing during sleep, especially in dry conditions, further contributes to throat dryness. Maintaining indoor humidity levels between 40% and 60% can help keep the throat moist.
Allergens in the bedroom environment can also trigger an inflammatory response, intensifying throat irritation. Common indoor allergens include dust mites, pet dander, and mold spores, which can accumulate in bedding, carpets, and other furnishings. Exposure to these irritants throughout the night can lead to increased mucus production and post-nasal drip.
Your Body’s Nighttime Physiology
The body undergoes several physiological changes during sleep that can impact throat comfort. Saliva production naturally decreases, reducing the throat’s natural lubrication and cleansing action. This reduced flow can make any existing irritation more pronounced.
Swallowing occurs less frequently during sleep compared to waking hours. This means that irritants, such as accumulated mucus or stomach acid from reflux, remain in contact with the throat tissues for longer periods. Prolonged contact can lead to increased inflammation and discomfort.