How To Reduce Phlegm In Throat At Night?
Learn how to reduce phlegm in the throat at night using simple home remedies. Discover causes, effective solutions, and when to seek medical help.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Do you often wake up at night with a sticky, uncomfortable feeling in your throat due to excess phlegm? This common issue can disrupt your sleep and leave you feeling irritated. Phlegm is a thick mucus produced by your respiratory system, often in response to infections, allergies, or irritants. While it’s your body’s way of protecting itself, too much phlegm—especially at night—can be bothersome.
The good news is that simple home remedies and lifestyle changes can help reduce nighttime phlegm and improve your sleep. In this article, we’ll explore why phlegm builds up at night, what you can do to manage it, and when to seek medical help.
Why Does Phlegm Increase at Night?
Phlegm tends to accumulate more at night due to several common reasons:
Gravity – When you lie down, mucus doesn’t drain as easily, leading to a buildup in your throat.
Dry Air – Air conditioners or heaters can dry out your nasal passages, making mucus thicker.
Postnasal Drip – Allergies, colds, or sinus infections cause mucus to drip down your throat while lying down.
Acid Reflux – Stomach acid flowing back into your throat (GERD) can irritate it and increase mucus production.
Dehydration – Not drinking enough water during the day makes mucus thicker and harder to clear.
Consult Top Doctors for Personalised Treatment
How to Reduce Phlegm in the Throat at Night?
Simple remedies and habits can significantly ease nighttime mucus accumulation.
Stay Hydrated
Drinking plenty of water throughout the day helps thin mucus, making it easier to expel. Warm liquids like herbal teas, warm water with honey, or broth can also soothe your throat.
Use a Humidifier
Dry air worsens phlegm. A humidifier adds moisture to the air, keeping your throat and nasal passages from drying out.
Elevate Your Head While Sleeping
Sleeping with an extra pillow or raising the head of your bed prevents mucus from pooling in your throat.
Gargle with Salt Water
A warm saltwater gargle (½ teaspoon salt in a glass of warm water) helps loosen mucus and reduces throat irritation.
Avoid Dairy Before Bed
Dairy products can thicken mucus in some people. Try avoiding milk, cheese, or yoghurt close to bedtime.
Steam Inhalation
Inhaling steam from a bowl of hot water (with a towel over your head) or taking a hot shower before bed helps loosen mucus.
Honey and Ginger
Honey has natural antibacterial properties, while ginger acts as an anti-inflammatory. A teaspoon of honey or ginger tea before bed can ease throat irritation.
Avoid Smoking and Irritants
Smoking and exposure to dust, pollution, or strong fumes can increase mucus production. Quitting smoking and using air purifiers can help.
Manage Acid Reflux
If acid reflux is the cause, avoid heavy meals before bed, reduce spicy or fatty foods, and sleep on your left side to minimise symptoms.
Over-the-Counter Remedies
Decongestants or expectorants like guaifenesin can help thin mucus. However, always consult a doctor before using them long-term.
When to See a Doctor
While occasional phlegm is normal, consult a doctor if you experience:
Persistent phlegm for more than a week
Blood in mucus
Difficulty breathing or wheezing
Severe throat pain or fever
Unexplained weight loss
These could indicate infections, allergies, asthma, or other conditions needing medical attention.
Final Thoughts
Nighttime phlegm can be uncomfortable, but with simple home remedies and lifestyle adjustments, you can breathe easier and sleep better. Staying hydrated, using a humidifier, and avoiding irritants can make a big difference.
If symptoms persist, don’t hesitate to seek professional help. You can book a consultation with a specialist on Apollo 24|7 for expert advice and treatment.
Consult Top Pulmonologists
Consult Top Doctors for Personalised Treatment
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12 Years • MBBS, DNB Respiratory Medicine, EDARM, IDCCM,FCCS,FSM, Certificate course in Diabetes.
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Dr. Ashish Kumar
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14 Years • Doctor of Medicine, D.T.C.D
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(125+ Patients)
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20 Years • MBBS, MD (Tuberculosis & Chest Disease), FCICM ( Critical Care Australia)
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Consult Top Pulmonologists
Dr. Mahavir Bagrecha
Pulmonology Respiratory Medicine Specialist
14 Years • MBBS, MD (PULMONOLOGY)
Pune
Swash Chest and Diabetes Clinic, Pune
(50+ Patients)
Dr Chetan Kumar
Pulmonology Respiratory Medicine Specialist
27 Years • MBBS, MD TB & CHEST DISEASE
Delhi
Cronus Hospital, Delhi
Dr. Varun Rajpal
Pulmonology Respiratory Medicine Specialist
12 Years • MBBS, DNB Respiratory Medicine, EDARM, IDCCM,FCCS,FSM, Certificate course in Diabetes.
Noida
DR. VARUN RAJPAL Lungs And Respiratory Care clinic., Noida
Dr. Ashish Kumar
Pulmonology Respiratory Medicine Specialist
14 Years • Doctor of Medicine, D.T.C.D
Noida
Noida Asthma and chest clinic, Noida
(125+ Patients)
Dr. Raj Kumar
Pulmonology Respiratory Medicine Specialist
20 Years • MBBS, MD (Tuberculosis & Chest Disease), FCICM ( Critical Care Australia)
Delhi
Hope for Lungs, Delhi
