How To Get Rid of Morning Phlegm

Mucus production is a natural process and helps protect your respiratory system from external irritants. However, overproduction of mucus or phlegm during your sleeping hours can result in very unpleasant congestion in the morning. Dealing with excessive, thick phlegm when you awake is often annoying. Figuring out the causes of mucus overproduction and eliminating it through your diet is one way to reduce those yucky hacking coughs, provided that you’re healthy and aren’t dealing with a cold, flu or other respiratory ailments. Below are a few remedies that may have you waking up with less morning phlegm.

Stay Hydrated

Drinking 8 cups of water per day is a healthy way to keep mucus thin and easier to cough up. Hydration is also good for your skin and internal organs, so it’s beneficial to drink as much water as recommended by your doctor. Citrus fruits are rich in antioxidants and vitamins like vitamin C which support your immune system and can help decrease mucus production. Pineapple juice is a natural expectorant and can help break up thick mucus. Pineapples contain enzymes called bromelain which can reduce inflammation and respiratory problems. Adding natural, unsweetened pineapple juice to your daily diet is a tasty way lower mucus production. Bromelain supplements can also help support digestion and reduce gastrointestional discomfort. Inhaling steam from a hot shower will soften the phlegm, making it easier to remove.

Remove Problematic Foods From Your Diet

Knowing what to eat and what to avoid can quickly reduce the amount of mucus your system produces. Avoiding dairy products before bed or altogether can help reduce some of the mucus production in your lungs. Milk, cheese, yogurt, and soy-based products can increase the thickness of mucus, so you will want to eliminate or avoid eating them at least 5 hours or more before bedtime. Non-dairy foods and drink like alcohol, cereal and potatoes can trigger overproduction of mucus, so pay attention to what you’re eating and keep a diary of the foods that you notice are causing an issue.

Take Natural Supplements

Garlic and oil of oregano are two of the most powerful natural viral-fighting supplements available. Both are natural expectorants and help loosen morning phlegm. They have anti-fungal and anti-microbial properties that help fight infections. Whenever you feel a respiratory illness coming on, it’s a good idea to take garlic or oil of oregano in addition to your other over-the-counter treatments. In healthy adults with excessive phlegm, both supplements can break up mucus in your chest. When taken regularly, these supplements can dramatically reduce night time mucus production which means a lighter chest and less coughing in the morning. Softgel supplements are a convenient way to ingest garlic and oil of oregano though it’s not advised to take them in conjunction. Always check with your physician before starting a new supplement or medication.