How to clear your throat at night

Updated April 17, 2017

It's difficult to sleep at night if you have mucus clogging your breathing passages and making it difficult to breathe. The best way to get a good night's sleep and circumnavigate any needless waking is to clear your throat throughly before you go to bed. By employing a few tricks of the singing trade, you can clear your throat thoroughly -- which should last through the night. Take a few tips from the professionals, and you'll have a clear throat and get a better night's sleep.

Clear your airways completely. Built-up mucus caused by allergens can cause post nasal drip, which will lead to mucus build-up in your throat. Make sure you have clean sinus passages by using a sinus rinse at least an hour before you go to bed. It will take some getting used to, but it is worth it to rinse away the built-up mucus housed in your sinuses and nasal passageways.

Drink some herbal tea mixed with lemon. Put at least 15 ml (1 tbsp) of lemon in a 236 to 295 ml 8 to 10 fl oz) cup of tea. The acidity of the lemon will help clear mucus and will help you clear your throat properly.

Gargle with a saltwater mixture for at least thirty seconds to loosen up any residual mucus in your throat. Mix 5 g (1 tsp) of salt into 236 ml (8 fl oz) of water and gargle.

Stay away from dairy and other foods suspected of causing mucus. Read up on allergens and avoid those foods that you suspect may be causing build-up at night.

Work out the mucus in your throat by gently coughing. The sinus rinse and gargling should have loosened up any sticky mucus that was clogging your air passages.

Things You'll Need

  • Nasal rinse
  • Lemon juice
  • Salt water
  • Herbal tea
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About the Author

Lawrence Koenig has been a technical writer since 1988. His expertise includes the U.S. military, hospitality and transportation industries. Koenig holds a Bachelor of Science in literature from Oral Roberts University and he is pursuing a Master of in Education.