How to Sleep With Sunburn: This Is What Helps to Find Relief

If you have a bad sunburn, there are several things you should do. Check out this guide for some tips on how to sleep with sunburn.


We've all been there; you spend the day enjoying the outdoors and the sunshine, only to come home and realize you're sunburnt. And then you know you've made a mistake not using the proper protection for your skin. 

Some serious long-term consequences can come from having a bad sunburn. But you'll most certainly have some immediate irritation and uncomfortableness. 

Sleeping with a sunburn can be one of the worst parts. Luckily, there are some things you can do to make it easier. Check out this guide with the best tips for how to sleep with a sunburn. 

Choose Loose-Fitting Clothes

The main cause of sunburn pain is the skin being irritated. That happens much more often when you wear tight clothing. Too much friction can make your sunburn feel exponentially worse than it is. 

Before you lay down to sleep, choose very loose-fitting pajamas to wear. In this instance, the baggier the better. 

You'll also want to choose fabric that's smooth and soft so it glides across the skin easily. Just like it's important to choose the right clothes to wear outside, it's key to make the right choice for bed. 

Drink Plenty of Water

Sleeping with a sunburn can be hard because of the irritated skin. But it can also be a challenge because of the other symptoms that can come with a sunburn. Dehydration is one of the most common problems people in this situation face. 

Be sure to drink more water than usual when you're dealing with a sunburn. This will help your body replenish and help you avoid a headache. You'll be able to fall asleep more easily without additional side effects. 

Set Up a Fan 

One of the things that makes a sunburn so uncomfortable is how the heat seems to radiate off your body. Sometimes it can feel so tangible it can be distracting. 

Setting up a fan nearby can help distribute that heat so it doesn't become a reason you can't fall asleep. 

The fan should be close enough that you can feel the breeze. But also far enough away that it's not overpowering. An oscillating fan is great to make sure all the affected areas feel relief. 

Don't Get Too Cold

While the cool air can be helpful, you don't want to get too cold. The initial reaction to any burn is to add ice or the coldest water possible. But that can actually make it worse by causing irritation and taking out any moisture that's left. 

Instead, go with a cool shower or a cold compress. This will give you the relief of removing some of the heat without making the problem worse later on. 

Rotating the cold compress on and off before bed can help you fall asleep more comfortably. 

Pat on Moisturizer

Sunburned skin will start to feel tight after a while. This is because all of the moisture has been sucked out of it. And that can make it really hard to fall asleep. 

But rubbing lotion on can be very painful, especially if your sunburn is severe. 

Instead of doing that, pat the lotion or Aloe vera onto the skin gently. This will help you get the moisture you need without agitating the skin further. And be sure you choose a high-quality one like you do a sunscreen

Rotate Pain Relievers

There are different levels of sunburn you can experience. A mild sunburn will be irritating and uncomfortable. More serious sunburns can be much more painful. 

When that's the case, it can be helpful to take some medications to get some relief. Rotating pain relievers like ibuprofen and Tylenol, especially in the evening, can help you get a good night's rest. 

Before taking anything, it's important to consult your doctor to make sure it's safe for you. 

Choose a Light Cover

Once you're ready to lie down, take a look at your regular blankets to see if they're too heavy. You'll want something that won't add extra heat to your body. 

A lighter blanket will also be much easier to move around under in case you have to adjust during the night. 

Changing your sheets to a soft, breathable material can also make a big difference. The lighter the materials are, the less they'll interfere with your delicate skin. 

Find a Comfortable Position

When you're trying to teach little kids how to fall asleep, you tell them to stay as still as possible. The same thing applies to an adult sleeping with a sunburn. Moving around trying to get comfortable will keep you up much longer than sticking to one spot. 

Pillows propped around your body can help you stay in that position throughout the night. The more you can do to stay still, the less irritation you'll have. 

Follow Your Regular Sleep Routine 

It can be hard when you're so uncomfortable to do your daily routine. You just want to skip the steps and go right to bed. But it's important to stick as close to your regular pattern to keep your body in its natural rhythm. 

The things you do every night before bed are like triggers for your body and mind. They send signals that it's time to calm down and get ready to sleep. And they'll do that even when you have a sunburn. 

Taking a couple of extra minutes to meditate and calm down will help your body find the relief it needs. 

Learn How to Sleep With a Sunburn

Learning how to sleep with a sunburn can be a lifesaver for a couple of days. There's nothing worse than not being able to sleep because you're uncomfortable. The combination of the pain of a sunburn and being sleep-deprived is terrible. 

A little preparation can protect you from ever having to deal with such an experience. 

The easiest solution is to wear protective clothing. For 14 years, BloqUV has offered clothing for the whole family that blocks 98% of UV rays. Never worry about sleeping with a  sunburn again, check out our selection today. Let us know if you have any questions!