Nighttime coughing or hoarseness
Waking up with a sore throat, bitter taste, or thick mucus
What you can do:
Avoid trigger foods (fatty, spicy foods, chocolate, caffeine, alcohol)
Stop eating 2–3 hours before bedtime
Elevate the head of your bed by 15–20 cm
Consult a doctor if symptoms persist; tests like an endoscopy may be recommended.
2. Chronic Sinusitis: More Than a Stuffy Nose
Your sinuses are air-filled cavities in your face that produce mucus to trap dust and pathogens. When they become inflamed—due to pollution, allergies, nasal polyps, or structural issues—they can overproduce thick mucus.
If drainage is blocked, this mucus builds up and drips down the back of your throat, causing that constant phlegm sensation.
Signs to watch for:
Facial pressure or pain (especially when bending forward)
Persistent bad breath
Nasal congestion and reduced sense of smell
What you can do:
