Best Ways to Sleep with A Sunburn

Are you struggling to get a good night’s sleep because of a painful sunburn? Don’t worry, we’ve got you covered with the best ways to ease discomfort and sleep better and promote healing.

It’s crucial to create a sleep-friendly environment by choosing cool and breathable bedding, maintaining the best temperature for sleep, and minimizing discomfort from a sunburn. Managing sunburn discomfort can be done by taking a cool shower or bath, applying soothing lotions, and wearing light, soft clothing to bed.

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What a Sunburn is and How It Affects Your Sleep

Sunburn causes discomfort and pressure, making it difficult to sleep. When you have a sunburn, the pain and inflammation can keep you awake at night (sometimes called painsomnia), preventing you from falling asleep or staying asleep.

“The ambient temperature Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source plays an important role in sleep,” notes Dr. Santhi. “Humans are physiologically wired to sleep at night which is the coolest time of the day. Not surprisingly a cooler temperature facilitates sleep.”

“Did you know that your core body temperature is also lower during sleep than when you are awake? Furthermore, our core body temperature reaches its lowest during the night. The physiological pathways involved in temperature links to the sleep centers and the circadian clock in the brain are well known in animals but are still unclear in humans.”

The discomfort from sunburned skin can make it challenging to find a comfortable position in bed. However, there are some strategies that can help you get a good night’s sleep despite the sunburn.

How To Avoid Sunburn

To prevent sunburn, it’s important to seek shade during peak sun hours and apply sunscreen immediately after exposure. Here are three key ways to stay cool and avoid sunburn:

• Wear protective clothing: Covering up with long sleeves, pants, wide-brimmed hats, and sunglasses can shield your skin from harmful UV rays. Wearing protective clothing in lightweight and breathable fabrics that offer UPF (ultraviolet protection factor) Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to provide an extra layer of defense is helpful.
• Drink plenty of fluids: Staying hydrated is crucial in preventing sunburn. Drinking water before bed helps keep your body cool and minimizes the risk of dehydration. Hydration also promotes healthy skin by replenishing moisture lost through sweating.
• Stay indoors or seek shade: Limit your time outdoors during peak hours when the UV rays are strongest. If you need to be outside, find shade under trees, umbrellas, or other forms of shelter to reduce direct exposure to the sun’s rays.

Why Does a Sunburn Feel Worse at Night?

When your skin is sunburned, it feels worse at night because the heat from your body and the friction of lying down can intensify the discomfort. Sunburned skin is already irritated and sensitive, so any additional factors that raise your body temperature or create friction can make it even more painful. The blood vessels near the surface of your skin dilate Verified Source Cleveland Clinic Ranked #2 hospital by U.S. News & World Report and one of the largest academic medical centers in America. The Cleveland Clinic serves patients from all over the world. View source when you have a severe sunburn, causing redness and inflammation. These dilated blood vessels can make it harder for your body to cool down, leading to increased discomfort when you’re trying to sleep. 

Trouble sleeping with a sunburn can be frustrating, but there are ways to improve your sleeping environment and relieve pain for a good night’s rest. First, choose bedding that is cool, smooth, and breathable like bamboo sheets. Bamboo fabric or microfiber sheets are gentle on sunburned or damaged skin cells and helps regulate body temperature.

Maintain a comfortable room temperature by using fans or adjusting the thermostat. Minimize exposure to screens and harsh lighting before bed, as they can further irritate your sunburned skin. If you sleep with a fan on, placing a bowl of ice cubes or water in front of it can help you stay even cooler.

Finding the best sleep position can also alleviate pain caused by severe sunburns. Choose positions that minimize contact with sunburned areas, such as lying on your stomach or side if your back is affected. Use extra pillows or cushions to elevate parts of your body, reducing pressure on sensitive areas.

“Our circadian clock regulates core body temperature such that it begins to decline before sleep, decreasing further as we enter NREM sleep,” says Dr. Nayantara Santhi. “Because we lose heat through skin, our skin temperature rises as the core body temperature declines at night. This is one reason sunburn may feel worse during nighttime sleep.”

Cool Your Sunburn Down and Fall Asleep

If you’re struggling to fall or stay asleep even with a sunburn, try cooling down your skin for extra relief. Here are three ways to cool your sunburn and improve your sleep comfort:

• Use air conditioning: Set up an air conditioning unit or fan in your bedroom to help lower the temperature and create a cooler environment or learn how to stay cool while you sleep without air conditioning. This can provide soothing relief for your sunburned skin and make it easier to sleep comfortably.
• Take a cool bath: Before bed, take a cool bath or shower Verified Source Mayo Clinic Ranked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research. View source to help bring down the temperature of your skin. Avoid using hot water as it can further irritate the burn. Instead, opt for lukewarm or cold water, and add some oatmeal or vinegar for additional relief. This can help reduce the burning sensation and promote relaxation before bedtime.
• Moisturize with cooling creams: After bathing, apply a moisturizing cream or lotion specifically designed for sunburned skin. Look for products that contain ingredients like aloe vera or menthol, which have soothing and cooling properties. The perfect nighttime skin routine can hydrate your skin, relieve discomfort, decrease pain, and enhance the healing process.

Remember also to wear loose-fitting clothing made from breathable fabrics like cotton or tencel fabric when you sleep with a sunburn. This will prevent further irritation of severe burns and allow air circulation around the affected areas.

Tips on How To Sleep With Sunburn

Cooling down your sunburned skin before bed can help alleviate discomfort and promote better sleep. When you have a sunburn, it can be challenging to find what is the best sleep position. The healing process of sunburn involves the skin repairing itself from damage caused by UV rays. This process can cause discomfort and pain, making it difficult to sleep peacefully.

To improve your sleep with a sunburn, there are several things you can do. First, choose bed sheets and bedding accessories made of cool and breathable materials like cotton. This will help keep your body temperature regulated and prevent further irritation. Wear loose-fitting long sleeves made of lightweight cotton to protect your skin while allowing air circulation.

Before bed, take a cool shower or apply a cool compress to soothe the burn and reduce inflammation. You can also use a topical cream, such as aloe vera, Verified Source Cleveland Clinic Ranked #2 hospital by U.S. News & World Report and one of the largest academic medical centers in America. The Cleveland Clinic serves patients from all over the world. View source specifically designed for sunburn relief if necessary. These measures will help cool down your skin and provide temporary relief from discomfort.

Creating a comfortable sleep environment is also important when dealing with sunburn. Set the best temperature for sleep at a cooler level to keep your body temperature low while you rest. Avoid prolonged exposure due to screens and harsh lighting before bed as they may worsen any existing discomfort.

Frequently Asked Questions

Is it better to sleep with a sunburn covered or uncovered?

When recovering from a sunburn, the clothes you wear and the bedding you use will make sleeping more comfortable. The best clothes to wear while sleeping is loose-fitting attire. Consider a loose-fitting light T-shirt or cotton pajamas.

How do you soothe a sunburn overnight?

There are many remedies for a sunburn overnight. Try taking a cool bath before bed, but take care when drying off to pad dry and not rub, which can cause more pain. Also, try adding aloe vera to the burned area before bed.

What day does sunburn look the worst?

It could take a few hours before a sunburn manifests its symptoms. It usually peaks between 24 and 36 hours Verified Source Johns Hopkins Medicine University focused on medical research that produces thoroughly reviewed health articles. View source after sun exposure and goes away between 3 to 5 days. Additionally, ultraviolet rays can first harm the skin in ways you do not see at first.

What is the quickest way to soothe sunburn?

The best way to reduce swelling is to obviously not get burned in the first place. A quick way to relieve pain is to take a cold shower before bed and gently pat yourself dry. Next, add aloe vera gel to cool your burn.

Do sunburns turn into tans?

The sunburn may turn tan when the skin is sun-damaged. However, the risk of non-melanoma skin cancer Verified Source World Health Organization (WHO) United Nations agency whose stated goal is to improve the health of all. View source rises with each burn. Sunburn can also cause photoaging, which causes the skin to age prematurely, and hyperpigmentation, which results in darker skin spots.

Why did my sunburn get worse overnight?

According to this study, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source melanin, the pigment that gives skin its color, may be causing some of the UV damage to the skin that lasts for hours after you leave the sun. Take precautions before bed to limit more damage. Wear loose clothing and use soft sheets to avoid irritation while you sleep.

Conclusion

When dealing with a sunburn, it’s crucial to prioritize your sleep for proper recovery and overall well-being. Create the perfect sleep environment with breathable bedding, a comfortable room temperature, and minimizing screen exposure is important.

Managing discomfort before bedtime through cool showers or lotions can provide relief. Utilizing sleeping positions that minimize contact with sunburned areas and applying cooling techniques like compresses or ice packs can enhance sleep quality. Remember to stay hydrated, seek professional medical care for severe symptoms, and be patient, as there is no immediate cure for sunburn.