How to sleep with a sunburn: 10 Best Tips for Quick Relief

How to Sleep When You Have a Sunburn

How to sleep with a sunburn is a question many of us have asked after spending a little too much time soaking up the sun. The discomfort and inflammation from a sunburn can make it incredibly hard to get a good night’s rest. Here’s a quick rundown of what you can do:

1. Take a cool shower or bath – This helps to reduce inflammation and cool down your skin.
2. Apply Aloe Vera gel – Soothes and moisturizes sunburned skin.
3. Use a cool compress – Relieves pain and reduces inflammation.
4. Drink plenty of fluids – Staying hydrated is crucial for skin recovery.
5. Wear loose clothing – Prevent further irritation and promote comfort.

Sunburn can make falling asleep a challenge due to the intense pain and inflammation it causes. Overexposure to ultraviolet (UV) rays damages your skin, leading to redness, swelling, and discomfort. These symptoms often peak at night, making your search for a comfortable sleeping position even more vital.

My name is Ben Trapskin, founder of Yawnder, and I’ve had my share of sleepless nights due to sunburn. From painful stings to restless tossing and turning, I’ve explored many methods for how to sleep with a sunburn effectively.

Now, let’s dive deeper into how you can manage your sunburn and still get the rest you need.

How to sleep with a sunburn vocab to learn:

• How to Sleep Better During the Summer
• How to Sleep when it is too hot
• Why do I sweat in my sleep?

What Happens to Your Body When You Get a Sunburn?

When you’re exposed to too much sun, especially without using sunscreen, your skin can get sunburned. This happens because of harmful ultraviolet (UV) rays from the sun. Here’s a simple breakdown of what goes on in your body when you get a sunburn:

UV Rays and DNA Damage

UV rays, which include UVA and UVB rays, penetrate your skin and cause damage at the cellular level. UVB rays are primarily responsible for sunburn. They damage the DNA in your skin cells. This damage can happen faster than you think, even on cloudy days.

Immune Response

When your skin’s DNA gets damaged, your body’s immune system kicks into gear. It increases blood flow to the affected area to start the healing process. This increased blood flow causes your skin to turn red and feel warm to the touch. This redness and warmth are classic signs of inflammation.

Red and Inflamed Skin

Your skin’s redness is a result of the increased blood flow. The inflammation is your body’s way of trying to repair the damage. This can lead to swelling and pain, making your skin extremely sensitive. The worst part is that the pain often peaks at night, making it hard to find a comfortable sleeping position.

Healing Process

Healing from a sunburn can take several days to over a week. During this time, your skin might start to peel as your body gets rid of the damaged cells. This peeling is a natural part of the healing process but can be itchy and uncomfortable.

Ben Trapskin from Yawnder shares, “I’ve experienced sleepless nights due to sunburn. The pain and discomfort can be overwhelming, but understanding what’s happening in your body can help you manage it better.”

Quick Tips for Relief

1. Take a Cool Shower: Helps reduce inflammation and cools your skin.
2. Apply Aloe Vera Gel: Soothes and moisturizes sunburned skin.
3. Use Cool Compresses: Relieves pain and reduces inflammation.
4. Stay Hydrated: Drinking plenty of water is crucial for skin recovery.
5. Wear Loose Clothing: Prevents further irritation and promotes comfort.

Understanding what happens to your body when you get a sunburn can help you take the right steps to manage it and get some much-needed rest. Next, we’ll dive into specific tips on how to sleep with a sunburn and find relief.

How Sunburns Can Affect Sleep

Dealing with a sunburn can be tough, especially when it comes to getting a good night’s sleep. Here are the main ways a sunburn can mess with your sleep:

Pain and Discomfort

Sunburn pain can be intense. The damaged skin feels sore, and even the slightest touch can be painful. This makes it hard to find a comfortable sleeping position. Pain often peaks at night, making it even more challenging to drift off.

Increased Sensitivity

Sunburned skin is very sensitive. The inflammation from the burn makes your skin extra tender. This sensitivity can make your usual sleeping positions uncomfortable, causing you to toss and turn throughout the night.

Increased Body Heat

Sunburns can cause your body temperature to rise. The affected skin feels hot to the touch, and this increased heat can make it difficult to sleep. A cool sleeping environment is essential for good sleep, but a sunburn can make it hard to stay cool.

Dehydration

Dehydration is a common side effect of sunburn. When your skin is damaged, it loses moisture more quickly. Dehydration can lead to dry, itchy skin, making it even harder to sleep comfortably.

Quick Tips for Relief

1. Take a Cool Shower: This helps reduce inflammation and cools your skin.
2. Apply Aloe Vera Gel: Aloe vera soothes and moisturizes sunburned skin.
3. Use Cool Compresses: These can relieve pain and reduce inflammation.
4. Stay Hydrated: Drinking plenty of water is crucial for skin recovery.
5. Wear Loose Clothing: Loose, breathable fabrics prevent further irritation and promote comfort.

Understanding how sunburns affect sleep can help you take the right steps to manage the pain and discomfort. Next, we’ll dive into specific tips on how to sleep with a sunburn and find relief.

How to Sleep with a Sunburn

Take a Cool Shower

A cool shower is a great way to start your bedtime routine when dealing with a sunburn. The cool water helps reduce inflammation and soothes your hot, irritated skin. According to Mayo Clinic, a cool shower can provide immediate relief by lowering your skin’s temperature. Just make sure to gently pat your skin dry afterward to avoid further irritation.

Apply Cool Compresses

Cool compresses are another effective way to relieve sunburn pain. Use ice packs or damp washcloths to target the most painful areas. The cool temperature helps decrease inflammation and provides temporary pain relief. Keep a few damp washcloths in your fridge so you can rotate through them as needed. This tip comes from Cleveland Clinic.

Stay Properly Hydrated

Sunburns can lead to dehydration, as your body loses moisture quickly through damaged skin. Drinking plenty of water is essential for your skin’s healing process and overall health. Keep a water bottle by your bedside to ensure you stay hydrated throughout the night.

Moisturize Your Skin

Moisturizing your skin is crucial to prevent dryness and nighttime itchiness. Use a petroleum-free body lotion and apply a generous amount to the affected areas. This helps maintain your skin barrier and speeds up the healing process. Look for lotions containing ceramides, as recommended by Dr. Angela Casey.

Apply Aloe Vera Gel

Aloe vera gel is a tried-and-true remedy for sunburns. Its antioxidants and anti-inflammatory properties help soothe and protect your skin. Apply a generous amount of aloe vera gel to the sunburned areas before bed for a cooling, moisturizing effect. This advice is backed by the American Academy of Dermatology Association.

Crank Up the Air Conditioning

Creating a cool sleeping environment is essential for sunburn relief. Set your air conditioning to a lower temperature than usual to help manage your increased body heat. According to the Sleep Foundation, an optimal room temperature for sleep is between 60-67°F.

Wear Loose Clothing

Loose, breathable clothing is your best friend when you have a sunburn. Fabrics like cotton, linen, or even sleeping nude can help promote airflow and reduce friction. This minimizes irritation and helps you sleep more comfortably. The Centers for Disease Control and Prevention (CDC) recommend wearing loose clothing to avoid further aggravating your sunburn.

Avoid Additional Sun Exposure

Once you have a sunburn, it’s crucial to avoid further sun exposure. Stay in the shade, wear protective layers, and apply extra sunscreen if you need to go outside. This will help speed up the healing process and reduce the length of discomfort. The American Academy of Dermatology Association emphasizes the importance of avoiding the sun to promote quicker healing.

By following these tips, you can find some relief and hopefully get a better night’s sleep despite your sunburn. Next, we’ll explore how to choose the right bedding for sunburn relief.

Choose the Right Bedding for Sunburn Relief

When you’re dealing with a sunburn, the right bedding can make a world of difference. The goal is to minimize irritation and keep cool. Here’s how to choose the best bedding materials to help you sleep comfortably:

Soft Fabrics

Soft fabrics are essential to reduce friction against your sensitive, sunburned skin. Rough or heavy fabrics can exacerbate irritation, making it difficult to get a good night’s sleep. Opt for sheets that are gentle on the skin.

Breathable Materials

Breathability is key when selecting bedding for sunburn relief. Materials that allow air to circulate freely can help regulate your body temperature and keep you cool throughout the night. This is crucial, as sunburns often cause an increase in body heat.

Cotton

Cotton is a popular choice for sunburn relief. It’s soft, breathable, and widely available. Cotton sheets, especially those with a lower thread count (200-400), are lightweight and allow for better airflow. According to the Sleep Foundation, cotton sheets are excellent for keeping cool and comfortable.

Jersey

Jersey sheets are another great option. Made from cotton or a cotton blend, jersey fabric feels like a soft, worn-in t-shirt. It’s stretchy and breathable, making it a comfortable choice for those dealing with sunburn. Plus, jersey sheets can be more affordable than other types of bedding.

Bamboo

Bamboo sheets are becoming increasingly popular due to their softness and breathability. Bamboo is moisture-wicking and eco-friendly, making it a great option for sunburned skin. The National Center for Biotechnology Information (NCBI) highlights bamboo’s natural anti-inflammatory properties, which can be beneficial for irritated skin.

Avoid Heavy Fabrics

Avoid using heavy fabrics like flannel or wool, as they can trap heat and cause discomfort. Stick to lightweight, breathable materials to keep your skin cool and comfortable.

Clean Sheets

Lastly, make sure your sheets are clean. Dirty sheets can harbor bacteria and irritants that may worsen your sunburn. Washing your bedding regularly helps maintain a clean and soothing sleep environment.

By choosing the right bedding, you can significantly improve your comfort and sleep quality while dealing with a sunburn. Next, we’ll discuss the best sleeping positions for sunburn relief.

Good Sleeping Positions for Sunburn Relief

When you’ve got a sunburn, finding a comfortable sleeping position can make a huge difference in how well you sleep. The key is to minimize pain and avoid putting pressure on the burned areas. Here are some tips to help you find the best positions for relief.

Side Sleeping

Side sleeping can be a good option if your back is sunburned. This position keeps your back off the mattress, reducing pain and irritation. To make side sleeping more comfortable:

• Use a pillow between your knees: This helps keep your spine aligned and reduces pressure on your hips.
• Support your head: Use a pillow that fills the gap between your ear and shoulder to keep your neck straight.

Stomach Sleeping

If your back is severely burned, stomach sleeping might be your best bet. This position keeps your back liftd and away from the mattress. However, stomach sleeping can strain your neck and lower back. To alleviate this:

• Use a thin pillow or no pillow at all: This can help keep your neck in a more natural position.
• Place a pillow under your hips: This reduces strain on your lower back.

Back Sleeping

If your front is sunburned, sleeping on your back can help. This position evenly distributes your weight and minimizes pressure points. To make back sleeping more comfortable:

• Use a pillow under your knees: This helps maintain the natural curve of your spine and reduces lower back pain.
• Support your head and neck: Use a pillow that keeps your head in a neutral position.

Zero-Gravity Position

For the ultimate comfort, consider using an adjustable bed to find a zero-gravity position. This position lifts both your head and feet, reducing pressure on your back and promoting better blood flow. If you don’t have an adjustable bed, you can mimic this position with pillows:

• Lift your legs: Place pillows under your knees and lower legs.
• Raise your upper body: Use additional pillows to prop up your head and shoulders.

Pillow Tips

Pillows can be your best friend when trying to sleep with a sunburn. They help lift and cushion different parts of your body to minimize pain:

• Use multiple pillows: Place them strategically to support and lift burned areas.
• Opt for soft pillows: Soft pillows provide gentle support without adding pressure to sensitive skin.

By experimenting with these sleeping positions and using pillows for support, you can find a comfortable way to sleep even with a sunburn. Next, let’s discuss how long it takes for a sunburn to heal and what you can do to speed up the process.

How Long Does It Take for a Sunburn to Heal?

Healing from a sunburn can be frustrating, but understanding the timeline and how you can support the healing process can make it more manageable.

Healing Time

Most sunburns start to heal within a few days. Typically, you’ll notice an improvement in redness and pain after about three to five days. However, the exact healing time can depend on the severity of the burn:

• Mild Sunburn: Redness and discomfort usually improve within three days. Peeling may occur around day four or five.
• Moderate Sunburn: Pain and redness can last up to a week, with peeling starting around day five.
• Severe Sunburn: Severe burns, especially those with blisters, can take up to two weeks to heal fully. Blisters usually heal within seven to ten days.

Severity

The severity of your sunburn will significantly impact how long it takes to heal. A mild sunburn might just cause some redness and discomfort, whereas a severe sunburn can lead to blisters, extreme pain, and even fever. If you experience severe symptoms, it’s crucial to seek medical help.

Support the Healing Process

Supporting your skin’s natural healing process can help you recover faster and more comfortably. Here are some tips:

• Stay Hydrated: Drink plenty of water to keep your skin hydrated and support overall healing.
• Moisturize Regularly: Use a gentle, petroleum-free lotion to keep your skin moisturized and prevent dryness and itching.
• Cool Compresses: Apply cool compresses or take cool showers to reduce inflammation and soothe your skin.
• Aloe Vera Gel: Aloe vera has natural healing properties that can help reduce inflammation and moisturize your skin.
• Avoid Sun Exposure: Stay out of the sun until your sunburn heals to prevent further damage.
• Over-the-Counter Pain Relief: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation.

By following these steps, you can help your skin recover more quickly and reduce the discomfort associated with sunburn.

Next, let’s discuss when you should see a doctor about a sunburn and the signs to watch for.

When Should You See a Doctor About a Sunburn?

While most sunburns can be managed at home, there are certain signs that indicate you should seek medical help. Here are the key symptoms to watch for:

Blisters

Blisters are a sign of a severe sunburn. If you have large blisters or blisters on sensitive areas like your face, hands, or genitals, it’s time to see a doctor. Dr. Angela Casey, a dermatologist, notes that blisters can take seven to ten days to heal, and it’s crucial not to pop them as they are part of the skin’s healing process.

Extreme Pain

If your sunburn is causing extreme pain that doesn’t improve with over-the-counter pain relief, you should seek medical attention. Dr. Garshick advises, “If you’re in enough pain that it’s really noticeable, it’s reasonable to contact a dermatologist.” Persistent, severe pain may indicate deeper skin damage or complications.

Severe Swelling

Severe swelling of the sunburned area is another sign that you should see a doctor. Swelling can indicate a significant inflammatory response and may require medical treatment to reduce discomfort and prevent further complications.

Signs of Infection

If you notice signs of infection in your sunburned skin, such as increased redness, warmth, pus, or red streaks leading away from the blistered area, seek medical help immediately. Infection can complicate the healing process and may require antibiotics.

Fever

A fever accompanying a sunburn is a red flag. Fever can be a sign of sun poisoning or heat stroke, both of which are serious conditions. Dr. Lain mentions that sunburns causing severe symptoms like a high fever should be evaluated by a healthcare professional to rule out these dangerous conditions.

When in Doubt, See a Doctor

Dr. Garshick emphasizes having a low threshold for seeing a doctor if you’re unsure about the severity of your sunburn. Some people might be taking medications that make them more sensitive to the sun, and they might not be aware of it. Always err on the side of caution when dealing with severe sunburn symptoms.

By keeping an eye out for these signs, you can ensure that you get the medical help you need to treat severe sunburn effectively.

Next, let’s explore how to prevent sunburns and enjoy the sun safely.

How to Prevent Sunburns

Preventing sunburns is crucial for maintaining healthy skin and avoiding the discomfort that comes with sunburn. Here are some effective strategies:

Apply SPF Sunscreen

Use a broad-spectrum sunscreen with an SPF of at least 30. Dr. Angela Casey recommends applying sunscreen 15 to 30 minutes before going outside to ensure it’s fully absorbed. Don’t forget commonly missed areas like behind the ears, back of the neck, and the lips. Reapply every two hours, especially after swimming or sweating.

Wear a Wide-Brimmed Hat

A wide-brimmed hat can protect your face, neck, and shoulders from direct sun exposure. Dr. Garshick notes that hats are an excellent addition to your sun protection routine, as they provide shade and reduce the risk of sunburn on sensitive areas.

Choose UPF-Rated Clothing

Look for clothing with a UPF (Ultraviolet Protection Factor) rating. UPF-rated clothing is designed to block UV rays. Lightweight long-sleeved shirts and pants can provide excellent protection without making you too hot. Dr. Garshick emphasizes that UPF clothing is particularly effective for people who spend extended periods outdoors.

Seek Shade

Whenever possible, stay in the shade, especially during peak sun intensity hours between 10 a.m. and 4 p.m. Dr. Casey suggests using beach umbrellas, sitting under trees, or finding covered areas to reduce direct UV exposure. This simple step can significantly lower the risk of sunburn.

Stay Hydrated

Hydration is key to maintaining healthy skin and preventing sunburn. Drinking plenty of water helps keep your skin hydrated and more resilient to sun damage. Dr. Lain advises carrying a water bottle and sipping regularly, especially when spending time outdoors.

By following these tips, you can enjoy your time in the sun while keeping your skin safe and healthy. Up next, let’s explore how to choose the right bedding for sunburn relief.

Frequently Asked Questions about How to Sleep with a Sunburn

Can a Sunburn Get Better Overnight?

It depends on the severity and timing of the sunburn. Dr. Angela Casey explains that if you’re past the initial 24-36 hours of the healing process, you might see some improvement overnight. However, if the sunburn is fresh, symptoms like redness and pain might worsen before they get better.

What Can You Do If You Can’t Sleep Because of a Sunburn?

If you’re struggling to sleep due to a sunburn, there are several things you can do to find relief:

Stay Hydrated: Drink plenty of water to keep your skin and body hydrated, which aids in the healing process. Dr. Sabrina Barata points out that dehydration can make sunburn symptoms worse.

Use Moisturizing Cream: Apply a moisturizing cream like aloe vera, which has soothing and anti-inflammatory properties. The Mayo Clinic recommends aloe vera for its cooling and healing effects.

Try Hydrocortisone Cream: Over-the-counter hydrocortisone cream can reduce inflammation and itching. Always follow the instructions or consult your healthcare provider.

Take Oral Painkillers: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Dr. Casey advises using these medications to alleviate discomfort.

Apply a Cool Compress: A damp washcloth or a cool compress can provide immediate relief. Dr. Jake Laun recommends this approach to help reduce superficial heat and inflammation.

Take a Cool Shower: A cool shower can soothe the skin and reduce body temperature. The Cleveland Clinic suggests this as part of your bedtime routine to help you relax and prepare for sleep.

How Do You Sleep Comfortably with a Sunburn?

Sleeping comfortably with a sunburn can be challenging, but these tips can help:

Wear Loose Clothing: Opt for loose, breathable fabrics like cotton to minimize friction and allow airflow. Dr. Lain emphasizes that tight clothing can irritate sunburned skin.

Apply Soothing Cream: Use a soothing cream like aloe vera or a petroleum-free lotion before bed to keep your skin moisturized and reduce nighttime itchiness.

Use Non-Steroidal Anti-Inflammatory: Taking an NSAID like ibuprofen before bed can help decrease pain and itching, making it easier to fall asleep.

Maintain an Optimal Room Temperature: Keep your bedroom cool, ideally between 65 to 68 degrees Fahrenheit. The Sleep Foundation notes that a cool environment can improve sleep quality, especially when dealing with a sunburn.

By following these tips, you can improve your chances of getting a good night’s sleep despite having a sunburn. Up next, let’s explore how to choose the right bedding for sunburn relief.

Conclusion

Dealing with a sunburn can be a real challenge, especially when it comes to getting a good night’s sleep. But with the right strategies and products, you can make it a lot more manageable.

At Yawnder, we understand the importance of a restful sleep, even when you’re dealing with something as uncomfortable as a sunburn. That’s why we offer expert evaluations to help you find the perfect mattress and bedding custom to your specific sleep needs.

Perfect Mattress and Bedding: Our top-rated mattresses are designed to provide the support and comfort you need, especially when your skin is sensitive. We recommend choosing soft, breathable fabrics like cotton or bamboo for your bedding to minimize friction and keep you cool.

Expert Evaluations: Our team of sleep experts can guide you through the process of selecting the right mattress and bedding. We take into account your sleep habits, any specific issues like sunburn, and personal preferences to ensure you get the best possible sleep environment.

Direct-to-Door Shipping: We make it easy for you to get your new mattress and bedding. With our hassle-free, direct-to-door shipping, you can start enjoying a better night’s sleep as soon as possible.

Don’t let a sunburn ruin your sleep. Take our sleep quiz to find out how we can help you achieve the restful nights you deserve.

By following the tips and using the right products, you’ll be able to sleep comfortably and support your body’s healing process. Here’s to better sleep and quicker recovery!