How can I get rid of this phlegm at the back of my throat?

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Hay fever sure can s#ck. Since your mostly bothered when trying to sleep, perhaps taking a more potent antihistamine at bedtime would help. Something like Benadryl or another older one that tends to be more sedating than the Allegra, Claritin, Zyrtec, & Xyzal stuff. Benadryl makes me hyper & I've tried the other 4 I mentioned & they aren't strong enough. Xyzal helped me the best & I've been on it for years but it's just not strong enough.

before i gave up [for the most part] gluten and gliadin, i had chronic PND and recurring sinus infections esp. in spring and winter. after cleaning up my diet, this vastly reduced. YMMV.

I have often been dealing with that kind of thing in my throat that bugs me like I had some to "spit out". I think some of it has to do with dehydration.

my sister uses a saline nasal/sinus rinse to get rid of her back of the throat phlegm.