Waking up with a sore throat can be alarming. Whether it’s dry air, a cold, or something more, here’s how to handle it the right way.

Start with a glass of warm water to soothe your throat and rehydrate your body—it may relieve irritation caused by dryness overnight.

Avoid fans, air conditioning, or going outside without covering your mouth. Cold, dry air can worsen throat discomfort.

Mix half a teaspoon of salt in warm water and gargle. It helps reduce swelling, kills bacteria, and eases the scratchy feeling.

Try herbal teas, warm water with honey and lemon, or warm broths. These help coat your throat and provide instant relief.

Dry indoor air, especially in the morning, can make your throat feel worse. A humidifier adds moisture and soothes irritation.

If symptoms last more than 3 days, worsen, or affect swallowing or breathing, see a doctor. You might need a strep test or treatment.