A morning sore throat could mean you are coming down with a cold or the flu. But if this is something you experience morning after morning in the absence of a drippy nose then it’s more than likely something else is going on. Many people snore occasionally but you could be one of the 25% who snore habitually.
Breathing through the Nose
Ideally when we breathe we inhale through the nose. Air taken in this way warms up on its way into the lungs. The nasal system is also equipped to filter out small particles like dust and dander that might be in the air we are breathing. If a larger particle manages to get sucked in then a sneeze usually takes care of that problem quickly! The lungs are well protected when we breathe through the nose.
Mouth Breathing and snoring
Breathing through the mouth provides an alternative route for air to get into the lungs, but it is definitely the second best way to breathe as far as the body is concerned. The back of the mouth and upper throat just aren’t as well equipped to deal with the dust, dander and other pollutants that flow in with air.
These particles can cause irritation to delicate tissues and cause morning soreness. As well the constant air flowing by can cause the mouth and throat to become extremely dry and soreness is likely to be the outcome. And then there is snoring; snoring is way more likely to occur when someone is breathing through their mouth.
The sound of snoring usually erupts from the place where tongue, soft palate and upper throat join together. Air flowing by will cause the tissues in this area to vibrate. If this area starts to dry out, as it does during mouth breathing, then the vibrations become more violent and the end result of a night-time spent breathing in this manner is inevitably, a sore throat.
Smoking and snoring
If you smoke, here’s another good reason to quit. Smoke can cause the upper part of your airway, (throat and nasal passages) to become inflamed. Inflamed tissue can make your throat sore all on its own but add to this the fact that snoring becomes more violent in the presence of irritated tissues and then you have a recipe for buzz saw breathing. Studies show that the risk of snoring increases with the amount smoked.
Tips for ending sore throat due to snoring
- Mouth breathing often occurs as a result of sleeping position. When the jaw hangs open, as it often does when sleeping flat on the back, breathing through the mouth instead of the nose, is often the result. Simply changing to another sleeping position may end your morning sore throat problem quickly.
- Placing a humidifier close to your bed can help keep airway passages moist and this will lessen the vibrations that cause snoring.
- If you must smoke, just don’t do it at bedtime or; if you do light up before lights out then rinse your throat to clear away nicotine deposits before hopping into bed. That way your throat will be less irritated and therefore snoring will be less likely.
- Oral anti-snoring devises can work effectively to stop snoring
- Nasal devises, weight loss and diet changes can all work to lessen night-time snoring and ease the throat action that is causing that sore throat.
- A cup of tea with honey in the morning will soothe your throat
No single solutions works for everyone. If you find that your snoring continues or worsens see your doctor. There are serious medical conditions associated with chronic snoring. Occasional snoring happens to everyone but no one needs to put up with a sore throat every morning.