Snoring and the Link to a Sore Throat: What You Need to Know

Last updated: August 16th, 2023


We've all heard it – the sound of nighttime snoring.

Whether it's from a partner, a roommate, or even ourselves, snoring is a common occurrence. In fact, studies indicate that nearly half of the population snore at some point in their lives. But beyond the nocturnal noise, did you know that snoring can lead to a painful morning sore throat?

Anatomy of Snoring

To understand the phenomenon of snoring, it's vital to dive into the anatomy of our airway.

Snoring typically arises when there's a narrowing or obstruction in the throat or nasal passages. As air tries to flow through, tissues in the throat, like the uvula and soft palate, vibrate, producing the unmistakable sound of snoring.

Various factors can precipitate this noisy disturbance. The way you sleep (especially on your back), nasal congestion from a cold or allergies, obesity, and even consumption of alcohol or sedatives can all be culprits.

Link Between Snoring and Sore Throat

That morning soreness after a night of intense snoring isn't a coincidence.

The continuous vibration strains the delicate tissues of the throat. Moreover, many habitual snorers breathe through their mouths, drying and further irritating the throat. This dryness combined with the physical strain of snoring can result in a sore, scratchy throat upon waking.

Other Factors that Can Exacerbate a Sore Throat

While snoring is a predominant cause, other factors can worsen or mimic a snore-induced sore throat:

  • Acid Reflux or GERD: This condition, where stomach acid flows back into the esophagus, can cause irritation in the throat, amplifying the discomfort from snoring.

  • Infections: It's crucial to differentiate between a sore throat from snoring and one resulting from infections, such as tonsillitis or pharyngitis, which might require medical treatment.

  • Allergies: The post-nasal drip often seen in allergic reactions can further inflame the throat, adding to the irritation caused by snoring.

Potential Complications

Left unaddressed, chronic snoring and subsequent sore throats aren't merely an annoyance.

Continuous throat strain might lead to voice changes. More critically, snoring can be a precursor to obstructive sleep apnea, a condition where breathing is briefly and repeatedly interrupted during sleep. Beyond the sore throat, this can have significant health repercussions, including cardiovascular problems.

Mitigation and Treatment

If you're grappling with a sore throat from snoring, there are several steps to consider:

  • Lifestyle Changes: Sometimes, simple tweaks can make a world of difference. Consider losing weight, sleeping on your side, or refraining from alcohol before bedtime.

  • Over-the-counter remedies: Various throat sprays and lozenges can offer temporary relief. Using a humidifier can also keep the throat moistened, reducing dryness and irritation.

  • Medical Devices: Snoring mouthpieces are gaining traction as effective tools to alleviate snoring and its consequences. By adjusting the jaw or holding the tongue forward, they improve airflow, reducing the intensity of snoring.

  • Seeking Medical Advice: Persistent sore throats and snoring might necessitate a visit to a doctor or sleep specialist. Remember, it's essential to address potential underlying causes like sleep apnea.

Snoring Mouthpieces And Sore Throats

While snoring mouthpieces (or mandibular advancement devices) are primarily designed to reduce or eliminate snoring, they can indirectly benefit some individuals who experience a sore throat from snoring. Here's how:

  1. Reduced Dryness: Snoring can lead to a dry mouth and throat, especially if someone breathes through their mouth while sleeping. This dryness can cause or exacerbate a sore throat. By reducing or eliminating snoring and potentially promoting nasal breathing, a mouthpiece might reduce this dryness.

  2. Improved Airflow: By advancing the lower jaw and possibly holding the tongue forward, a snoring mouthpiece can increase the size of the upper airway. This improved airflow can reduce the intensity and frequency of vibrations in the throat, which can decrease irritation and the subsequent sore throat.

  3. Less Strain on Throat Muscles: Chronic snoring can put strain on the muscles of the throat, leading to soreness. By mitigating the snoring, a mouthpiece can reduce this strain.

However, there are some things to keep in mind:

  • Not all sore throats from snoring will be alleviated by a mouthpiece. The sore throat might be a symptom of another issue, such as acid reflux, infections, or allergies.

  • If the mouthpiece doesn't fit correctly or if it's not appropriate for a particular individual, it could potentially cause or exacerbate jaw pain, dental problems, or other issues.

  • Sore throats can be a symptom of sleep apnea, a more severe condition than simple snoring. If someone suspects they have sleep apnea, they should seek medical attention.


While snoring might seem benign, the link to morning sore throats and potential further complications underscores the importance of addressing it. By understanding its causes and seeking appropriate interventions, one can pave the way for quieter, more restful nights and pain-free mornings.

FAQ: Sore Throat and Snoring

Q: How do you get rid of a sore throat from snoring?

A: To alleviate a sore throat caused by snoring:

  1. Stay hydrated: Drink plenty of water throughout the day.
  2. Gargle: Use a salt-water solution (1/2 teaspoon of salt dissolved in 8 ounces of warm water) to gargle. This can help soothe the throat.
  3. Lozenges: Suck on throat lozenges or hard candies that contain soothing ingredients like menthol or honey.
  4. Use a humidifier: Keeping the air moist can help reduce throat irritation.
  5. Keep your head elevated while sleeping to promote proper airflow and reduce snoring.
  6. Consider over-the-counter pain relievers, such as acetaminophen or ibuprofen, but always use them as directed and ensure there are no contraindications with other medications you may be taking.
  7. If snoring is a persistent problem, consider consulting with a sleep specialist.

Q: Why does my throat hurt after a night of snoring?

A: When you snore, the airflow can cause the tissues in your throat to vibrate, leading to irritation. Persistent vibration throughout the night can cause the throat to become sore. Additionally, snoring may cause you to breathe with your mouth open, which can dry and irritate the throat.

Q: Can snoring give you a swollen throat?

A: Yes. Consistent vibration from snoring can lead to inflammation and swelling of the throat tissues. If the swelling becomes severe or is accompanied by other symptoms, like difficulty swallowing or breathing, it is crucial to seek medical attention.

Q: What does sleep apnea sore throat feel like?

A: A sore throat caused by sleep apnea might feel similar to a standard sore throat: raw, scratchy, or painful, especially when swallowing. However, it often comes with other symptoms of sleep apnea, such as loud snoring, choking or gasping sounds during sleep, excessive daytime sleepiness, and frequent awakenings during the night. If you experience these symptoms, consult with a sleep specialist or medical professional, as untreated sleep apnea can lead to other health issues.

Q: Can snoring cause a sore throat?

A: Yes, snoring can indeed cause a sore throat. The vibration of the throat tissues due to the turbulent airflow during snoring can lead to irritation and inflammation, resulting in a sore throat. Additionally, mouth-breathing, commonly associated with snoring, can dry and irritate the throat further. If you find yourself consistently waking up with a sore throat and you know or suspect you snore, it's worth discussing the issue with a medical professional.

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