A sore throat that is worst on waking and eases during the day can point to something in the bedroom.
Waking up with a dry, scratchy throat every morning is miserable, especially when it keeps happening.
It is natural to blame a cold, the change in season or dry air. But if your throat eases as the day goes on, then returns the next morning, a virus may not be the cause.
The pattern often points to something in your bedroom, and sometimes to your mattress. This article explains how your bed can play a part, how to tell the difference, and the steps that may help.
In this article
- How to tell a cold, acid reflux and a bedroom allergy apart
- How dust mites in your bed can affect your throat overnight
- Three steps to reduce dust mites in your bed
- Simple habits that may help, and when to see your GP
Is It a Cold, Acid Reflux, or a Bedroom Allergy?
The timing and pattern of your sore throat can offer useful clues.
A cold
Usually comes with other symptoms and passes within a week or two.
Acid reflux
Can cause a sore throat on waking, particularly after a late or heavy meal.
A bedroom allergy
Symptoms are worst when you wake and ease once you are up and about.
Dust mites thrive in warm, soft places like bedding and upholstery. If you are allergic to them, overnight exposure can cause sneezing, a blocked nose and a dry or sore throat.
Worth knowing: a sore throat every morning for weeks or months can be a sign of ongoing exposure to allergens while you sleep.
How Dust Mites in Your Bed Cause Morning Sore Throats
You spend around eight hours a night with your face close to your pillow and mattress.
If dust mite allergens are there, you breathe them in for hours, which can irritate your nose and throat by morning.
The first step is to reduce dust mites in your bed
1Wash bedding weekly
Wash sheets, pillowcases and blankets at 60°C to kill dust mites.
2Use dust mite proof covers
Fit dust mite proof encasements on your mattress and pillows to create a barrier against allergens.
Covering only the mattress still leaves your pillow open, and that is the reservoir closest to your throat. Here is whether a mattress protector is enough on its own.
3Use a dehumidifier
Dust mites thrive in humid air. Keeping your bedroom below 50% humidity helps control their numbers.
Read our full guide on how to get rid of dust mites →
A barrier cover keeps dust mites sealed inside the mattress.
More Ways to Ease a Morning Sore Throat
Alongside tackling your bed, these simple habits may make mornings more comfortable.
- Stay hydrated. Drink water through the day. A dry throat can feel sorer by morning.
- Consider food triggers. If you have a known food allergy or intolerance, such as milk, gluten, soy or eggs, ask your GP whether it could be playing a part.
- Try allergy remedies. Over the counter antihistamines or nasal sprays can help with allergy symptoms. Your pharmacist can advise which suits you.
- Raise your head at night. Use an extra pillow, or raise the head of your bed, so you sleep at a slight angle. This can reduce post-nasal drip, which may irritate your throat overnight.
When to see your GP
If your sore throat lasts more than a few weeks, or comes with difficulty swallowing, a high temperature or unexplained weight loss, speak to your GP.
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