Effective Ways to Fall Asleep Despite Mucus in Your Throat

Sleep is essential for our physical and mental wellbeing. A good night’s sleep can leave us feeling refreshed, alert, and ready to tackle the day ahead. However, when you’re struggling with mucus in your throat, getting a good night’s sleep can seem like an impossible task. The constant coughing and choking sensations can make it difficult to relax and drift off into slumber.

Fortunately, there are several ways to alleviate mucus buildup in your throat and help you get some much-needed rest. In this blog post, we’ll be discussing tips on how to sleep better when you have mucus in your throat.

Keep Hydrated

One of the most effective ways of reducing mucus build-up is by staying hydrated. Drinking enough water throughout the day helps thin out the mucous secretions making it easier for them to pass through your airways.

When going to bed with a glass of lukewarm water next to you as well as drinking water throughout the day will keep your body hydrated thus reducing mucous production at night.


  • Avoid caffeinated drinks such as tea or coffee before bedtime.
  • Go easy on dairy products like milk that tend thickens saliva causing more blockages.

Elevate Your Head While Sleeping

Elevating your head while sleeping helps reduce congestion by allowing gravity do its job which means less fluid tends settling around neck helping restore normal breathing pattern during deep slumber mode.

It is recommended creating an angle between 15-30 degrees raise using foam wedge pillow so that airway passages stay open all time especially during peak period when suffering from allergies caused by cold weather conditions or other environmental factors.

Tips :

  • Pillows need not be excessively thick to avoid straining the neck
  • Keep your head, neck and spine aligned when sleeping

Avoid Certain Foods Before Bedtime

Certain foods can trigger more mucus production leading to blockages making breathing a challenge. Avoid or limit consuming dairy products like cheese, milk, and yogurt as well as spicy foods that may cause irritation in the throat.

Additionally, drinking alcohol before sleep increases inflammation in airways making it difficult for one’s respiratory system function normally.


  • Eat light meals at least three hours before bedtime.
  • Avoid smoking cigarettes which causes heavy mucous secretions thereby obstructing normal breathing process.

In Conclusion

Mucus build-up in your throat can make it hard for you to get a good night’s rest. However with few lifestyle modifications such staying hydrated throughout the day; elevating head while sleeping; avoiding certain foods close to bedtime and finally keeping room humidity levels high will significantly help reduce severity of symptoms bring about comfortable sleeping experience during night time period.

We hope these tips will be helpful next time you experience difficulties getting quality sleep due to excessive mucous buildup in your throat.