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Can Snoring Cause a Sore Throat? (All You Need To Know)

 You go to bed all fine only to wake up the following morning with difficulties swallowing or even speaking. Can snoring cause a sore throat? This scenario may be due to a sore throat from snoring. 

Snoring may physically irritate the throat lining, causing inflammation triggering a sore throat. It might also exacerbate an existing sore throat.

So, is snoring the apparent culprit when you wake up with a painful throat?

Read on to find out the connection between snoring and a sore throat and what to do if it affects you.

How Does a Sore Throat Feel Like?

A sore throat is a dry, burning, and scratchy feeling on your throat that can sometimes be accompanied by pain. It causes pain around the throat that worsens each time you speak or swallow.

Common causative agents of snoring are environmental factors like dry air and throat infections (bacterial or viral). On top of that, you can also get a sore throat from snoring.

Can You Get a Sore Throat from Snoring?

Yes, it’s possible. While viral and bacterial infections are the common culprits for a sore throat, snoring may cause it too.


Often snoring results from blocked airflow through the mouth or nose. Some of the things that may interfere with airflow include: 

  • Too relaxed throat and tongue muscles that end up collapsing into the airway
  • Blocked nasal airways due to nasal polyps or allergens
  • A long uvula or the soft palate at the back of the mouth bumps against each other during breathing.
  • Bulky throat tissue
  • Sleeping on your back

Snoring makes throat tissues vibrate. This vibration causes inflammation and irritation, resulting in throat pain.

Further, there’s an association between snoring and mouth breathing that leads to irritation and dryness of the throat.

How to Prevent Snoring from Giving You a Sore Throat

If you wake up with a sore throat and suspect it resulted from snoring, you can take some measures to prevent it. Here are some of the most straightforward tips to try right away:

1. Change your position of Sleeping

When sleeping on your back, your tongue falls deeper into your mouth, narrowing and blocking the airway. This state automatically leads to snoring which may cause a sore throat.

If you wake up with a sore throat after sleeping in this position overnight, it is time you consider sleeping on your side. Sleeping on your side prevents the tongue from falling behind the mouth. 

Your airway will be free, and you’ll minimize snoring and ultimately reduce the chances of waking up with a sore throat from snoring.

2. Take Plenty of Water  

Dehydration leads to the formation of thick mucus in the throat and mouth. The surfaces inside these areas may stick together and aggravate snoring.

Staying hydrated can prevent mucus formation and, in turn, prevent snoring.

So, it would help if you hydrated before bedtime. Other than preventing snoring and a resultant sore throat, hydrating before bedtime also: 

  • Prevents nighttime leg cramps 
  • Prevents headaches 
  • Improves mood that may affect the overall sleep cycle
  • Naturally detoxifies the body, enhancing digestion

3. Avoid Alcohol and Smoking  

Taking alcohol a few hours before bedtime might just be why you keep developing a painful throat due to snoring. 

Here’s why: Alcohol relaxes the throat muscles, making them loose hence causing you to snore.

Similarly, smoking irritates the throat tissues, leading to inflammation and thus a painful throat.

Bottom line? To win the fight against snoring and sore throat, start cutting down on alcohol intake and smoking. And consider dropping these habits altogether, too, as they are associated with other health-related problems.

4. Lose Weight

Did you know that people with excessive weights are twice likely to snore as people with small and medium weights? 

People who are overweight have fat deposits around the neck. The fat blocks the upper airway when lying down, making snoring possible. 

But that’s not all. There’s the abdominal fat tissue, as well. When sleeping, it may push the diaphragm upwards, which causes the fat to compress the ribcage. Furthermore, it pressures the lungs, restricting airflow.

Not only will losing weight help reduce the snoring risk, but it’ll also improve your overall health.

5. Elevate Your Head

Sometimes, sleeping on your side may not work in your quest to stop snoring. But don’t worry, elevating your pillow will work perfectly.

This will help your head lie in an inclined position, opening your airways for easy breathing. In addition, raising your head may help prevent snoring and a potential sore throat.

Can Snoring Cause a Sore Throat?
Can Snoring Cause a Sore Throat?

Other Causes of Sore Throats

Apart from snoring, there are many other ways of getting a sore throat. Some of them are external causative agents, while others are caused internally.

  • Dry air causes aggression on the throat, leading to inflammation and sore throat.
  • Dust, mold, and pollen block your airways and cause aggression while breathing, hence scouring tissues on the throat causing a sore throat.
  • Yelling – Shouting strains muscles in the throat, and if done excessively, it may cause a sore throat. 
  • Acid reflux – The movement of stomach acids up the throat can irritate the tissues and mucus lining, causing a painful sore throat.
  • Mouth breathing – Sleeping with the mouth open may also trigger snoring and leave the throat scratchy and dry.

How Do I Fix My Sore Throat from Snoring?

As you deal with different ways to nip snoring in the bud, you probably have a sore throat and don’t know how to ease the pain. Here are tried and tested tricks to try:

  • Gargle with warm saltwater – This method can help soothe your scratchy throat. The salt helps pull the mucus from the inflamed throat tissues, relieving the discomfort.
  • Lemon – Lemon juice helps break down the mucus and relieve a sore throat. What’s more, lemon contains vitamin C that can power your immune system to fight off infections.
  • Honey – It contains anti-inflammatory and anti-bacterial properties. For powerful results, add lemon juice to it.
  • Throat lozenges – They also work magic as they temporarily soothe sore throats. Cough drops also stop one from coughing.

Frequently Asked Questions

How Long Does a Sore Throat from Snoring Last?

Most sore throats emanating from viruses often resolve on their own within 3 to 10 days. However, a sore throat resulting from allergens or bacteria may take longer to resolve.

Can Snoring Cause a Swollen Throat?

Though rarely, snoring can cause a swollen throat. A swollen throat may occur if the snoring vibrates the uvula, which may irritate and make it swell.

Why is My Throat Painful When I Wake Up?

Commonly, the reason behind painful throats in the morning is sore throats. It‘s mainly caused by snoring which irritates the tissues in the throat leading to a painful throat.

Final Word

Snoring can be unattractive to those you share a bed or room with. In addition, a sore throat can dull up your day as you will have to deal with a painful throat that makes simple daily tasks, such as talking and swallowing unbearably.

Hopefully, you now know what to do to minimize snoring that might cause sore throats. If you have a painful throat, use the remedies above to relieve it. It would be best if you started having quiet nights and pain-free mornings in no time.

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