- 1). Visit your doctor. A chronic sore throat can be caused by post-nasal drip, allergies, acid reflux, a bacterial infection or a number of other treatable conditions.
- 2). Drink plenty of water, and avoid alcohol, caffeine and smoking. Dehydration can cause a dry, scratchy throat, and smoke can irritate mucus membranes.
- 3). Try using a humidifier in the bedroom, especially if you live in a dry climate.
- 4). Gargle with 1/4 teaspoon of salt or a teaspoon of lemon juice in a glass of warm water before you go to bed. If you have allergies or post-nasal drip, gargle during the day as well.
- 5). Use a nasal wash to help clear out mucus and debris from your sinuses. To prevent residual solution from entering your throat when you lie down, perform this at least an hour before bedtime.
- 6). Change your toothbrush every month. An old toothbrush may harbor bacteria, which can re-infect and cause sore throats to re-occur.
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