My Simple Nightly Habit for Keeping Sore Throats Away

One of the simplest health habits I've kept for decades is gargling with warm salt water every night before bed.

As a child, I was very prone to sore throats and inflamed tonsils. I dreaded those episodes because the antibiotics (that yucky bright pink liquid) prescribed back then often made me vomit.

One day, Mum brought me to a doctor in Ipoh who suggested something surprisingly simple: gargle with warm salt water every day to help reduce the chances of getting a sore throat. I decided to give it a try, and it soon became part of my nightly routine.

For decades now, I've been gargling with a mixture of warm water, Himalayan pink salt, a few drops of Melaleuca (tea tree) essential oil, and peppermint essential oil. I do this every single night before going to bed, even when I'm travelling. I also enjoy the fresh, clean feeling it leaves in my mouth before sleep.

Whenever I catch a cold or a viral throat infection, I would increase the salt water gargling to several times a day, throughout the day and night. While gargling doesn't kill viruses throughout the body or guarantee that I'll avoid illness, I personally find that it helps soothe my throat, ease discomfort, and has become one of the simple self-care habits that works well for me.

A commonly recommended salt-water gargle is about ½ teaspoon of salt dissolved in one cup (about 240 ml) of warm water. Be careful not to make the solution too salty, as a highly concentrated mixture can irritate or dry out the delicate tissues in your mouth and throat, potentially making discomfort worse instead of better.

I usually prep the solution enough to last for a week. I store it in a glass jar in my bathroom.

If you choose to add essential oils, remember that less is more. I only use a few drops in the gargle, and I always spit the mixture out after gargling—never swallow it. Tea tree (Melaleuca) essential oil is not meant to be ingested, and some people may find essential oils irritating or may be allergic to them. If you're trying this for the first time, it's always wise to start with plain salt water first or check with your healthcare provider if you have any concerns.

This little habit has been part of my life for many years, and it's one of those simple, inexpensive wellness practices that I don't leave home without.