Waking up with a dry, parched throat every morning? 6 reasons why it may be happening and how to cure it

Sometimes, the dryness isn’t from breathing, it’s from stomach acid. During sleep, if acid refluxes into the oesophagus and reaches the throat, it can irritate the lining and cause that dry, sore feeling in the morning.

​Research published in the NIH in 2024, found that up to 20% of people with reflux experience “laryngopharyngeal reflux,” a form that affects the throat instead of causing typical heartburn.

What helps:

Avoid eating 2–3 hours before bedtime.
Elevate your head slightly while sleeping.
Cut down on caffeine, fried food, and late-night snacks, these trigger reflux.