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Sore Throat from Snoring: Causes, Treatment, and Prevention

Updated: May 30, 2023

If you snore frequently, it's likely that you frequently wake up with a sore throat. This could be caused by a number of things, such as how you sleep, what you eat, and the air quality in your bedroom. We'll look at the factors that contribute to sore throat from snoring in this post, along with possible remedies and advice on how to avoid it.

Sore Throat from Snoring

Why Does Snoring Cause Sore Throat?

Snoring happens when your throat's airways narrow or become clogged, creating vibrations that produce the snoring sound. A sore throat can develop as a result of irritation and inflammation in the throat brought on by the friction brought on by this restriction or obstruction.

Causes of Sore Throat from Snoring

Several factors can contribute to snoring, including:

Sleeping Position

Snoring-related sore throats can often be directly attributed to sleeping position. Your tongue and soft palate may slide backward against the back of your throat when you are resting on your back, causing vibration and snoring. This may irritate and inflame the throat, resulting in a painful throat. Snoring can be lessened and a sore throat can be avoided by switching your sleeping position to your side or using a pillow to elevate your head.


Snoring-related sore throats may be exacerbated by diet. A diet heavy in processed foods and fatty meals can cause weight gain and more inflammation throughout the body, including the neck. Particularly at night when snoring occurs, this inflammation may render the throat more prone to discomfort and soreness. Furthermore, drinking too much alcohol or coffee can deplete the body and dry out the throat, aggravating the problem. Dietary adjustments might lessen the frequency and severity of sore throats brought on by snoring by increasing the consumption of fruits and vegetables and decreasing the intake of harmful foods.

Nasal Congestion

Nasal congestion is one of the main causes of sore throat, a typical side effect of snoring. Due to allergies, colds, or other diseases, our nasal passages may become blocked while we're sleeping. As a result, we could breathe via our lips instead, which can irritate and dry out the tissues in the back of the throat. Soreness and discomfort may result from this, especially in the morning. Snoring can frequently be relieved and the chance of getting a sore throat decreased by treating the underlying cause of nasal congestion, such as utilizing nasal sprays or allergy drugs.

Sleep Apnea

A typical cause of a painful throat brought on by snoring is sleep apnea. The airway narrows or is entirely shut during sleep apnea, pausing breathing for a few seconds. When the body tries to unblock the airway, it snores loudly and irritates the throat. Snoring frequently causes friction and vibrations in the throat, which can create swelling and pain, which can result in a sore throat. If untreated, sleep apnea can lead to other major health issues, so it's crucial to consult a doctor if you think you may have it.

Medical Conditions that Cause Sore Throat from Snoring

Some medical conditions can cause snoring and sore throat, including:


Because of snoring, tonsillitis, a medical ailment, can result in sore throat. The tonsils, which are found near the rear of the throat, are inflamed. It might be challenging to swallow and breathe when the tonsils expand and hurt from infection. By irritating the already inflamed tonsils further, snoring might make this situation worse. The most common treatments for tonsillitis include rest, fluids, and antibiotics when necessary. Tonsillitis is frequently brought on by viral or bacterial illnesses. To stop recurrent instances of tonsillitis, surgical removal of the tonsils may be suggested in some circumstances.

Acid Reflux

A sore throat from snoring is a medical problem called acid reflux. It happens when stomach acid refluxes up into the esophagus and irritates the throat. Inflamation and pain in the throat may result from this, especially the morning after a night of snoring. Heartburn, regurgitation, and difficulty swallowing are further signs of acid reflux. In addition to drugs to lessen the amount of acid in the stomach, treatment options for acid reflux may also involve lifestyle modifications including losing weight and avoiding particular foods.

Chronic Obstructive Pulmonary Disease (COPD)

A sore throat from snoring may result from the medical disorder chronic obstructive pulmonary disease (COPD). Smoking is frequently the cause of COPD, a progressive lung condition that makes breathing difficult owing to airflow blockage. Snoring by someone who has COPD can cause throat irritation and inflammation, which can result in a sore throat. Shortness of breath, wheezing, and coughing are other signs of COPD. It is crucial to speak with a healthcare provider for a proper diagnosis and course of treatment if you think you may have COPD.

Treatment Options for Sore Throat from Snoring

If your sore throat is caused by snoring, there are several treatment options that can help alleviate your symptoms, including:

Anti-Snoring Devices

Those who snore frequently get sore throats, but there are remedies available to ease this problem. The probability of getting a sore throat can be reduced with the aid of anti-snoring devices like mandibular advancement devices or tongue retainers. These devices function by moving the jaw or tongue, which can aid in maintaining an open airway while you sleep. It is advised that you consult your healthcare physician if your snoring causes a persistent sore throat in order to establish the best course of action for your particular needs.


Surgery might be a good option if snoring is the root of your sore throat. The procedure usually involves removing extra throat tissue that vibrates as you sleep and causes snoring. The name of this procedure is uvulopalatopharyngoplasty (UPPP). When deciding to undergo surgery to address snoring, which can lessen the likelihood of developing a sore throat, it's crucial to weigh the risks and potential side effects of the procedure against other non-surgical options.


Medication can be used to alleviate a sore throat brought on by snoring. Acetaminophen and ibuprofen, two over-the-counter painkillers, can help ease the discomfort brought on by a sore throat. Decongestants like pseudoephedrine and nasal corticosteroids can aid in lowering edema and inflammation in the nasal passages, which makes breathing easier and lessens snoring. If allergies are the root of the problem, antihistamines can also be helpful in treating sore throat brought on by snoring. Before taking any drug, it is crucial to speak with a medical practitioner to make sure it is both safe and suitable for the patient.

Natural Remedies for Sore Throat from Snoring

In addition to medical treatments, there are also several natural remedies that can help alleviate sore throat from snoring, including:

Steam Inhalation

Steam inhalation can help relieve nasal congestion and reduce snoring. Boil water and pour it into a bowl, then add a few drops of essential oil such as eucalyptus or peppermint. Lean over the bowl and inhale the steam for a few minutes.

Saltwater Gargle

Gargling with warm salt water can help reduce inflammation and alleviate sore throat. Mix 1/4 to 1/2 teaspoon of salt in a glass of warm water, then gargle with the mixture for a few seconds before spitting it out.

Honey and Lemon

Mixing honey and lemon in warm water can help soothe sore throat and reduce inflammation. Drink this mixture before bedtime to alleviate sore throat caused by snoring.

Lifestyle Changes to Prevent Sore Throat from Snoring

In addition to treatment options and natural remedies, there are several lifestyle changes that can help prevent snoring and alleviate sore throat, including:

Sleep Position

Adjusting your sleeping position can help to reduce sore throats brought on by snoring. The soft tissues of the throat and the tongue can collapse when you sleep on your back, which causes an obstruction of the airway and snoring. Try sleeping on your side instead, and use a body pillow to maintain that posture. This can lessen snoring and keep your airway open, both of which assist to prevent sore throats. A sore throat and snoring can also be avoided by not drinking or smoking before bed.

Weight Loss

One lifestyle change that can effectively stop snoring is weight loss. Snoring can result from the airways becoming narrowed by pressure from excess weight. Snoring can be lessened and throat tissue can be reduced by losing weight through a combination of diet and exercise. A healthy weight can also have a variety of other advantages for general health and wellbeing.


Staying hydrated is one modification in lifestyle that might help stop sore throat from snoring. Dehydration can cause your throat tissues to become dry and irritated, which can cause pain and discomfort. Keeping your throat tissues moist throughout the day by drinking adequate water will help lower your risk of getting a sore throat. Moreover, maintaining hydration can aid in thinning out throat mucus, improving breathing and lowering the risk of snoring. Hence, it's crucial to make sure you're getting enough water to stay hydrated and prevent pain in your throat from snoring.

When to Seek Medical Attention

If your sore throat from snoring persists for more than a week, or if you experience other symptoms such as fever or difficulty swallowing, it's important to seek medical attention to rule out any underlying medical conditions.


Sore throat from snoring can be an uncomfortable symptom, but there are several treatment options, natural remedies, and lifestyle changes that can help alleviate this condition. By following these tips, you can reduce snoring and alleviate sore throat, improving the quality of your sleep and overall health.

Frequently Asked Questions (FAQs)

Can a sore throat from snoring be serious?

While a sore throat from snoring is usually not serious, it can be a symptom of an underlying medical condition such as sleep apnea or tonsillitis, so it's important to seek medical attention if the sore throat persists for more than a week.

Is it safe to use over-the-counter throat lozenges for sore throat from snoring?

Yes, over-the-counter throat lozenges can be safe and effective for alleviating sore throat from snoring. However, it's important to follow the dosage instructions and not to exceed the recommended dose.

How long does a sore throat from snoring last?

A sore throat from snoring usually lasts for a few days to a week. However, if the sore throat persists for more than a week, it's important to seek medical attention.

Can allergies cause a sore throat from snoring?

Yes, allergies can cause nasal congestion and mucus buildup in the throat, which can lead to snoring and sore throat.

Can losing weight help alleviate sore throat from snoring?

Yes, losing weight can help alleviate sore throat from snoring, as excess weight can contribute to obstructed airways and inflammation in the throat.

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