Sore Throat Remedies: What Actually Helps, How Long It Lasts and When to Get Help (UK)

Sore throat remedies that help

The aim is to ease the pain while the infection runs its course. These are the steps the NHS and NICE recommend for adults.

1. Take paracetamol or ibuprofen. NICE suggests paracetamol for pain or fever, or ibuprofen if it suits you. Follow the leaflet dose.
2. Gargle with warm salty water. Half a teaspoon of salt in a glass of warm water, then spit it out. Adults only: children should not gargle.
3. Drink plenty of fluids, warm or cool, whichever feels better.
4. Eat cool or soft foods, and suck ice cubes, ice lollies or hard sweets. Don’t give young children anything small and hard to suck, because of the choking risk.
5. Rest. See our guide to getting over a cold faster.
6. Avoid smoking and smoky places, which the NHS lists as a cause of sore throats.
7. Ask a pharmacist about medicated lozenges or sprays. These contain a local anaesthetic, an anti-inflammatory or an antiseptic. The benefit is small.

iPainkillers aren’t right for everyone. The NHS says ibuprofen may not be suitable if you have asthma, a stomach ulcer, or a heart, liver or kidney condition. If you’re pregnant, breastfeeding or take other medicines, ask a pharmacist first.

How to get rid of a sore throat fast (or overnight)

Honestly, you can’t: the NHS says a sore throat normally gets better by itself within a week. You can take the edge off tonight with:

• a painkiller, if it suits you (see paracetamol or ibuprofen)
• a warm salt-water gargle before bed (adults only)
• plenty of sips, plus ice cubes or an ice lolly if that feels better
• a medicated lozenge or spray from a pharmacist if swallowing hurts
• a less dry bedroom and an early night (see sore throat at night)

Paracetamol or ibuprofen for a sore throat?

Both can help. The NHS lists paracetamol and ibuprofen for sore throat pain, and both bring down a high temperature, but neither clears the infection faster. The differences are side effects and who can take them:

• Try paracetamol first if you can. The NHS says ibuprofen can cause more side effects.
• Ibuprofen is an anti-inflammatory (NSAID). It may not suit you if you’ve reacted to aspirin or another NSAID, have or have had a stomach ulcer, have asthma, have a heart, liver or kidney condition or a clotting problem, or have had a stroke.
• Pregnant or breastfeeding? The NHS says paracetamol is usually the best painkiller. Avoid ibuprofen in pregnancy unless a doctor or pharmacist advises it.
• Paracetamol: check first if you have a liver or kidney condition or drink heavily, and don’t double up with cold and flu remedies that also contain it.
• Both together? Adults can, if needed, but the NHS suggests trying each on its own first. Never give aspirin to under 16s. Follow the packet for doses.

Throat sprays and lozenges: Difflam and flurbiprofen

iBoth are NSAIDs like ibuprofen, so ask a pharmacist first if you’ve reacted to an NSAID, have ever had asthma, are pregnant or breastfeeding, or already take ibuprofen.

What helps vs what the evidence says

An honest summary, based on NICE guidance, the NHS and the main research reviews.

Salt water, tea, honey and hot chocolate: what’s worth it?

Does gargling salt water help a sore throat?

It’s one of the few home remedies the NHS recommends, for adults. Stir half a teaspoon of salt into a glass of warm water until it dissolves, gargle without swallowing, then spit it out. Repeat as often as you like. Children shouldn’t gargle with salt water.

Does tea help with a sore throat?

It won’t cure it, but tea keeps your fluids up, and the NHS counts ordinary tea towards your daily fluids. In the evening, a caffeine-free herbal tea such as chamomile is kinder to sleep. Let it cool a little and add honey if you like.

Having your flu jab this autumn? Our guide to flu jab side effects covers what is normal afterwards and how long it lasts.

Honey and lemon: does it work?

There is some evidence behind the classic remedy. In 2021, University of Oxford researchers pooled 14 studies of honey for colds and similar infections. Compared with usual care, honey improved overall symptom scores and cough. Most studies measured cough rather than throat pain, and comparisons with a dummy treatment were inconclusive.

The NHS says hot lemon and honey can work like cough syrup, though the evidence is limited. A warm honey drink is cheap and keeps your fluids up. Never give honey to babies under 1.

Is hot chocolate good for a sore throat?

It’s a comforting warm drink, not a remedy. The NHS lists chocolate among foods that can make acid reflux worse, so skip it at bedtime if reflux is behind a night-time sore throat. For a lower-sugar mug, see our healthy hot chocolate recipe.

Why antibiotics usually don’t help

Most sore throats are caused by viruses, and the NHS says antibiotics will not usually relieve your symptoms or speed up your recovery. A 2021 Cochrane review of 29 trials found 82% of people given no antibiotics were free of a sore throat within a week. NICE notes antibiotics shorten symptoms by about 16 hours on average and can cause diarrhoea and nausea.

FeverPAIN and Centor scores, explained simply

Pharmacists and GPs use one of two checklists from NICE guideline NG84 to judge whether bacteria (usually strep) are likely. Each item scores 1 point.

• Low score (FeverPAIN 0 or 1, Centor 0 to 2): no antibiotic. NICE links FeverPAIN 0 or 1 with a 13 to 18% chance of strep.
• Middle score (FeverPAIN 2 or 3): no antibiotic, or a back-up prescription to use if you’re not improving in 3 to 5 days.
• High score (FeverPAIN 4 or 5, Centor 3 or 4): an antibiotic may be offered. FeverPAIN 4 or 5 means a 62 to 65% chance of strep.

A cough or runny nose lowers the score: a sore throat with cold symptoms is very likely viral.

Pharmacy First: see a pharmacist for a sore throat

In England, the NHS Pharmacy First service, which started on 31 January 2024, lets pharmacists assess and treat seven common conditions, including sore throat for anyone aged 5 and over. You don’t need a GP appointment or referral: you can walk in or contact the pharmacy directly.

If an antibiotic is needed, the NHS says a pharmacist can give the same treatment for a sore throat as a GP. If not, they can advise on painkillers and lozenges. Children under 5 should see a GP instead. Scotland, Wales and Northern Ireland run their own pharmacy schemes, so ask locally.

How long does a sore throat last?

The NHS says a sore throat normally gets better by itself within a week, and NICE agrees: around a week, with or without antibiotics, whatever the cause. Tonsillitis usually goes in 3 to 4 days but can last longer.

• Over a week: see a GP if it hasn’t improved.
• 2 weeks or more: laryngitis can take 1 to 2 weeks and glandular fever 2 to 4 weeks. A GP can check.
• 3 weeks or more: see a GP about any lump in your mouth or neck, or a mouth ulcer, lasting over 3 weeks.

iIf you keep getting sore throats, mention it to your GP too. If a run of winter bugs has left you flat, see why you feel tired in winter.

Why do I get a sore throat at night (or in the morning)?

If your throat is sore at bedtime or when you wake but better in the day, common reasons are:

• Breathing through your mouth because your nose is blocked. See mouth breathing at night.
• Snoring with your mouth open. See how to stop snoring.
• Dry air from central heating.
• Acid reflux, which the NHS says is often worse lying down and can cause a hoarse voice and cough.
• Post-nasal drip: mucus from a cold or allergy dripping down the back of your throat, a symptom of catarrh, according to the NHS. It also drives a cough at night.
• Allergies, such as a dust mite allergy.

If you often get sore throats, the NHS advises seeing a GP.

For a better night:

1. Keep water by the bed. The NHS suggests sipping ice-cold water when you need to clear your throat, rather than coughing.
2. Have a warm honey drink or caffeine-free herbal tea before bed.
3. Time a painkiller dose for the evening, within the leaflet’s limits.
4. Put out bowls of water when the heating is on, as the NHS suggests, to keep the air moist.
5. For reflux, the NHS suggests raising the head of the bed by 10 to 20cm (not extra pillows) and not eating within 3 or 4 hours of bed.

Our full guide on how to sleep with a cold has more tips. If a few rough nights catch up with you, see sleep deprivation.

Sore throat vs strep throat vs tonsillitis vs COVID

You can’t always tell these apart at home, but these clues help.

See also cold vs flu. The NHS has full symptom lists for strep A and COVID-19.

“Razor blade” sore throat and COVID

“Razor blade throat” is a nickname, not a medical term. It spread in 2025 news reports linking a very painful sore throat to the NB.1.8.1 (“Nimbus”) COVID variant. The WHO rated that variant’s global risk as low and said the data did not show it caused more severe illness than other variants.

A sore throat is one of the NHS’s listed COVID symptoms, but COVID feels very like a cold or flu, so you can’t tell which you have from your throat alone. NHS self-care is the same: rest, fluids, and paracetamol or ibuprofen if you’re uncomfortable.

• Testing in England: the NHS says most people with symptoms don’t need a test. If you’re eligible for COVID treatments, take a rapid lateral flow test as soon as symptoms start.
• Stay at home if you have a high temperature or don’t feel well enough for your normal activities.
• Higher risk (pregnant, 60 or over, or a weakened immune system)? Get help from NHS 111 or a GP if symptoms are getting worse or not improving.

If your throat is so painful you can’t swallow, or it’s hard to eat or drink, see when to get help.

Staying well this winter

No food or supplement cures a sore throat. Our guides on supporting your immune system and winter wellness cover the basics that matter.

One thing the NHS does advise from October is vitamin D: between October and early March the UK sun is too weak, so adults should consider 10 micrograms a day (no more than 100 micrograms). Vitamin D contributes to the normal function of the immune system. It won’t treat a sore throat. Read vitamin D in winter and the best time to take vitamin D, and our guides to vitamin C, zinc and probiotics.

If you’d like your winter vitamin D in a daily drop, our Mint CBD Oil with Vitamin D3 contains 10 micrograms (400 IU, 200% NRV) of vegan vitamin D3 per half pipette, the NHS daily amount, alongside high-quality, tested CBD. CBD isn’t a treatment for sore throats, colds or any infection. If you take another vitamin D product, add both together towards your daily total.

The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

Our products are for adults (18+) only, and we don’t recommend our products during pregnancy or breastfeeding.

When to get help

See a GP (not urgent)

• Your sore throat hasn’t improved after a week.
• You keep getting sore throats.
• You have a lump in your mouth or neck, or a mouth ulcer, lasting more than 3 weeks.
• Your child is under 5 and has a sore throat.

Get an urgent GP appointment or call NHS 111

• You’re worried about your symptoms.
• You have a very high temperature, or feel hot, cold or shivery.
• You have signs of dehydration, such as peeing less than usual or dark, strong-smelling pee.
• You have a weakened immune system, for example from diabetes or chemotherapy.
• You have pus-filled spots on your tonsils, or your throat is so painful it’s hard to eat or drink.

Call 999 or go to A&E

• You have difficulty breathing or can’t swallow.
• You’re drooling, which can be a sign you can’t swallow.
• You make a high-pitched sound when you breathe.
• Your symptoms are severe and getting worse quickly.
• You have swelling in your mouth or throat, or difficulty speaking or opening your mouth. These can be signs of quinsy, an abscess next to the tonsil.

Don’t drive yourself to A&E: ask someone to drive you or call 999, and take any medicines you use with you.

For children, follow the NHS advice on strep A: get urgent help if a child is getting worse or eating and drinking much less.

Related guides

• For sores inside your mouth rather than your throat, read mouth ulcers: what helps and how long they last.
• If a cold or sore throat tends to bring on a cold sore, see cold sores: stages, triggers and what helps.
• Waking with a sore throat and a sour taste can be reflux: see heartburn at night.
• If a cough is keeping you awake, see why coughs get worse at night.
• Wondering about elderberry lozenges or syrup? See the honest evidence on elderberry.
• Some UK herbal sore throat products contain echinacea; see what the echinacea research shows and who should avoid it.
• Is manuka honey better for a sore throat?
• For a warming ginger, lemon and honey drink, see our ginger guide.
• Feeling of a lump in the throat (globus sensation).
• Neck lumps and swollen glands: when to see a GP.
• If you take CBD and have been prescribed antibiotics, see which antibiotics interact with CBD.
• A defrosted lemon and ginger shot topped up with hot water makes a quick warm drink.