Why Did I Wake Up With a Sore Throat? - Causes and How to Treat It Right

There are so many reasons why you may wake up in the morning with a sore throat. It is quite a common occurrence, with a lot of people suffering from the same issue. Having a sore throat in the morning is annoying, and it may cause some discomfort for a short amount of time. Once you have eaten and had a hot drink, your morning sore throat will usually go away. In this article, we will delve into some causes of a sore throat in the morning, and how to soothe a sore throat.

Causes of a sore throat

There are so many reasons why you may have a sore throat. Having a sore throat causes minor discomfort, and for most people, it is just a lingering sore pain. Here are some of the most common reasons for sore throats:

General allergies

General allergies or dust irritation may cause a sore throat. If you have allergies to animals, pollen, or something common, it may cause a sore throat. This is especially true with dust. Make sure your environment is dust-free and clean. Dust will irritate the back of your throat and nose, leaving you with a sore throat.

Strep throat

Strep throat, woman waking up with sore throat in the morning touching her neck

Strep throat is also another common sore throat cause. Strep throat is a small bacterial infection that may cause a scratchy and sore throat. It is usually transferred through contact with someone else, and it can cause a lot of mucus, sore glands, and a general fever. Strep throat will frequently go away on its own, but sometimes it needs to be medicated.


Tonsillitis is a common condition that is caused by an inflammation of the tonsils at the back of the throat. Tonsillitis is typically caused by a viral infection, but it can sometimes be caused by a bacterial infection. Tonsillitis will typically cause a severe sore throat, as well as white lumps on the tongue. It is not fatal, and it will sometimes need medication.

Common cold

The common cold is one of the most common causes of a sore throat, and it can last for several weeks. Having a sore throat with a cold is easy to soothe, and there are things you can do to help the pain as well as get better quicker. A common cold usually comes with a cough, muscle aches, and mucus.

Why did I wake up with a sore throat in the morning?

Common cold

If you woke up with a sore throat it may be the start of a common cold. As we know, common colds are common for a reason, and they are nothing to worry about. The common cold will give you a sore throat, especially in the morning. With a common cold, you will find that it is not sore for too long, and it can be easily cured and soothed.


Snoring can cause sore throat, man snoring while sleeping

Snoring is one of the most common reasons for having a sore throat first thing in the morning. Snoring is something that a lot of people do, and a lot of people have no idea that they snore. Snoring happens when you are in a deep sleep, and your airways are not as open. This is absolutely nothing to worry about. It is simply the deep and hoarse sounds of your throat vibrating. Snoring will absolutely leave you with a dry throat, as it is through the mouth, with a lot of vibrations and noises. Think about how sore your throat is after singing at a concert. Now imagine how sore your throat would be after snoring all night! It’s the same thing. There's not much you can do about snoring, but make sure you are relaxed before you go to sleep, and that you are fully hydrated.

Cold air or dry environment

Another reason you may have a sore throat in the morning may be because your window is open. If you sleep with the window open or air conditioning running, cold air will come into your bedroom. Most people sleep with their mouths open at some point in the night. If cold air comes into your room, it will hit the back of your throat, drying it out. This will also happen if it is dry and cold, even if your windows are shut. Make sure you are fully hydrated before you go to sleep.


Finally, you may just be really thirsty. Humans should drink at least eight glasses of water a day. This is difficult for a lot of people to do, and they may forget to do this. This will mean your throat will be dry, and you will definitely wake up with a sore throat. It is important to note that coffee is not a thirst-quenching drink, and it does not count as water! Make sure you include drinking water as part of your daily routine.

How do I soothe a sore throat?

Make sure to drink lots throughout the day, as this will make sure your throat is always lubricated in some way. Having a sore throat is no fun, but there are absolutely ways to prevent it.

Honey and lemon

Honey and lemon help to treat and soothe sore throat

Honey and lemon is one of the most popular ways to temporarily soothe a sore throat. The lemon will fight off any bacterial infections, improving the pain in the area. The honey will soothe the area, as well as adding antibacterial properties. Try making a honey and lemon tea before bed or first thing in the morning.


If you are waking up with a dry, sore throat a lot, it may be time to get a humidifier. A humidifier does exactly what you think it will do. It adds a gentle humid moisture to the air, and it is wonderful for your body and skin. It will help your throat stay lubricated, and it will prevent you from waking up with a sore throat.


Finally, if you cannot soothe your sore throat at home, you may need to get some medication. Whether this is throat lozenges, or antibiotics, your doctor or pharmacist is always there to help you find the best ways to heal your sore throat.

When to be concerned about a sore throat

It is highly unlikely that a sore throat in the morning could be a cause for concern. One of the possibilities of it being a concern may be due to sleep apnea. Sleep apnea is a condition where breathing throughout the night may stop and start, meaning that your breathing may be inconsistent and interrupted. If you have sleep apnea, you will snore a lot more, and a lot louder than the average person. Snoring irritates the throat, and snoring is really common in people who have sleep apnea. If you suspect you have sleep apnea, visit your doctor. You will be able to get a special sleeping mask, and this will help regulate your breathing overnight.

In addition, you may want to speak to your doctor if you have tried to soothe a sore throat, and it will not go away. If you have had a consistent sore throat (not just in the morning) for weeks, and it will not go away, it could be a sign of another health issue. Although it is unlikely, and it is probably a lifestyle issue, it is always best to get these things checked out.

Final thoughts

Having a sore throat in the morning is really common, and a lot of people suffer with this. There are several reasons why you may have a sore throat in the morning, and you will probably be able to find out why your throat is sore. Dust, cold air, dehydration, and a common cold are a handful of the reasons you may have a sore throat. If you have had a sore throat for a long time, it may be best to see a doctor.