Drink plenty of water
Sip warm fluids like tea or broth
Gargle with warm salt water
Use a humidifier
Avoid smoking and secondhand smoke
Avoid alcohol
Limit dairy if it worsens mucus
Avoid spicy or greasy foods if they trigger reflux
Sleep with your head elevated
Try steam inhalation
Use saline nasal spray or rinse
Manage allergies with appropriate medication
Treat acid reflux if present
Avoid throat clearing
Cough gently instead of forcefully clearing the throat
Rest your voice
Eat smaller meals
Avoid cold, dry air when possible
See a doctor if phlegm is persistent, bloody, or severe