Looking after a strained voice: a day of voice care
A practical, hour-by-hour outline for looking after a tired or strained voice at home, and the signs that mean you should see a physician.
After a cold, a long event or a heavy week of talking or singing, the voice can be hoarse and tired. This outline shows what a day of looking after a strained voice can look like. It is for short-term strain. It is not a substitute for assessment if your voice is not recovering.
Morning
Start with a glass of water.
Ease into talking. Hum gently or do a few lip trills before your first conversation or call.
A warm shower adds some moisture to the air you breathe.
Keep early conversations short and quiet.
During the day
Sip water regularly.
Take short voice breaks, a few minutes of quiet each hour if you can.
Use your normal voice at a comfortable volume. Whispering and shouting both add strain.
Move closer to people instead of raising your voice, and use a microphone if one is available.
Do a few minutes of gentle exercises, such as humming or straw phonation, two or three times a day if they feel comfortable.
Swallow or sip water instead of clearing your throat.
Evening
Keep the evening quiet. Skip loud restaurants and long phone calls.
If you get reflux, avoid eating within about three hours of going to bed.
Limit alcohol and avoid smoke.
Run a humidifier in the bedroom if the air is dry.
Get a full night’s sleep.
What to expect
Mild strain usually improves over several days of sensible voice use. Complete silence for long periods is not normally needed. If you have a performance or presentation coming up, plan lighter voice use on the days around it.
When to see a physician
Hoarseness that lasts more than three to four weeks
Sudden loss of voice during shouting or singing, which should be checked promptly
Pain, difficulty swallowing or breathing, or coughing up blood
A voice that keeps getting strained
If strain keeps returning, a speech-language pathologist can assess how you use your voice and plan therapy with you.
This article is general information. It is not a substitute for assessment by a physician or a speech-language pathologist.
References and further reading
The vocal hygiene treatment programs for singers: a systematic review.
