Is there anything better than slipping into bed after a long day in the sun? The cool A/C, soft sheets, and oh-so-comfy bed are everything you want unless, of course, you have a sunburn. Luckily, we’ve tackled summer’s biggest sleep problem with actionable tips that make restful sleep a breeze — even with a sunburn. Read on to discover how having a sunburn doesn’t have to wreak havoc on your sleep.
What happens to your body when you get a sunburn?
When you’re overexposed to UV rays (AKA, you’ve spent too much time outside without SPF!), the DNA in the upper layers of your skin gets damaged. From there, your immune system reacts by increasing blood flow to the damaged area, resulting in red, inflamed skin. The worst part? This can happen a lot faster than you think — and on cloudy days when you think the sun can’t reach you.
Healing can take days (even up to over a week!), which means you could be dealing with a prolonged stretch of potentially impacted sleep.
How sunburns can affect sleep
Sunburns are bad enough in the moment, but they’re even worse at night:
- The pain, discomfort, and overall sensitivity can make it difficult to find a comfortable sleeping position.
- Your increased body heat can impact your sleep quality.
- Upping your water intake — which is critical for healing sunburns and important in combating dehydration — can make you wake up in the night to go to the bathroom.
That’s why we’re sharing the best ways to sleep with a sunburn so your day of fun in the sun doesn’t have to ruin your nights.
Why do sunburns get worse at night?
Here’s something you might not know: It can take up to three days for a sunburn to fully develop. Knowing this, it makes sense that the initial pain you feel after coming inside only seems to intensify as the day (and night) goes on. You can expect the pain to peak around 24 hours after the initial burn, but that means you’re going to have at least one night of uncomfortable sleep. Or not?
How to sleep with a sunburn: tips and tricks
Now that you know what a sunburn really does to your body and how it can impact your sleep, here are our Sleep Expert-approved tips for sleeping with a sunburn.
Take a cool shower
One way to combat sunburn-related pain is to take a cool shower. It’s a nice way to temporarily relieve pain and discomfort. Plus, you were probably going to take a shower before bed to wash away any chlorine, salt, and sweat. So, instead of your usual hot shower, dial back the temperature and use it as a chance to calm your inflamed skin while getting ready for bed.
Apply cool compresses
Cool compresses like ice packs or cool, damp washcloths are great for decreasing inflammation and pain. Simply apply it to your most sensitive spots and feel the relief instantly. Sleep-Expert® tip: Since your skin is warm to the touch, the compresses may come up to room temperature more quickly than you'd like, so toss a few damp washcloths in your fridge to keep a steady supply, then rotate through as needed.
Stay properly hydrated
A sunburn can be very dehydrating because it draws fluid to the skin’s surface and away from other parts of your body. Be sure to drink plenty of water after a sunburn to restore skin health and support your body’s overall healing process.
Moisturize your skin
Just as drinking water hydrates the inside of your body, you need something to hydrate the outside of your body. Using a deeply nourishing, petroleum-free body lotion, apply a generous amount on affected areas. This can help prevent dryness and peeling — and any nighttime itchiness that can result from it.
Apply aloe vera gel
Aloe vera gel has long been a not-so-secret remedy for sunburns, and for good reason. It’s full of antioxidants and has anti-inflammatory and skin-protective qualities. Not to mention, it feels instantly soothing to the skin and has moisturizing benefits, too.
Crank up the air conditioning
Creating a cool environment, especially when winding down for bed, is essential when you have a sunburn. Set the A/C to a lower temperature than you normally would to ensure your increased body temperature doesn’t keep you up.
Wear loose clothing
When you have a sunburn, loose pajamas are the way to go. The more breathable the fabric, the better it’ll promote airflow to keep you cooler and create less friction if you’re moving around in your sleep. Look for fabrics like linen, cotton, or — if you’re super sensitive — sleep nude.
Avoid additional sun exposure
This is one of the most important steps: Once you notice a sunburn, don’t exacerbate it by staying in the sun. Take it as a sign to head back inside, seek out some shade, and apply extra layers. This will decrease the length of discomfort and promote quicker healing.
Choose the right bedding for sunburn relief
Just like the right sleepwear matters, choosing the right bedding can help alleviate sunburn pain. Friction from heavier fabrics can exacerbate irritation, causing you to wake up at night. We suggest picking softer, breathable fabrics like cotton, jersey, or bamboo — and the same goes for your pajama materials.
Good sleeping positions for sunburn relief
Finding just the right sleeping position for sunburn relief is all about minimizing pain. If you burn your back, try sleeping on your side or stomach — and vice versa. You can even try elevating certain body parts by using pillows or cushions to further relieve pressure. Here’s a Sleep Expert® tip: Skip the pillows and use an adjustable base to find a zero-gravity position that promotes blood flow and takes pressure off your sunburn.
How long does it take for a sunburn To heal?
You'll typically start to look and feel better within a few days to a week, depending on the severity of the burn. It’s important to try each of the tips above to ensure you support your body’s natural healing process so you can get back to regular nights of sleep.
When should you see a doctor about a sunburn?
Hopefully, you never experience a sunburn so bad you need to seek out medical care; however, if you experience the following symptoms, you may want to see a doctor to get proper treatment:
- Blisters
- Extreme pain
- Severe swelling
- Signs of infection
- Fever
How to prevent sunburns
If you want to sleep great every night this summer, limiting your sun exposure should be your #1 game plan. Here are a few more tips on preventing sunburns while still enjoying the season:
- Apply SPF every single day, even if it’s cloudy! And if you’re spending all day outside, remember to reapply every two hours.
- Wear a hat! A wide-brimmed hat can protect your face, neck, and shoulders.
- Same goes for protective layers. Look for UPF-rated clothing like lightweight long-sleeved shirts and pants.
- Finally, seek out shade. Whether it’s a beach umbrella, a porch, or heading back inside, give your skin a break from all the sun.
With these Sleep Expert-approved tips, we know you’ll make the most of summer — and still sleep great.
