Sunburn can be extremely uncomfortable, making it difficult to fall asleep. Thankfully, there are a few things that can be done to alleviate the symptoms of sunburn and help you get a good night’s rest. When you get a sunburn, your skin is damaged by ultraviolet (UV) rays. This damage causes your skin to become red and inflamed. Your body also tries to heal the damage by increasing blood flow to the area.
Understanding Sunburn and Its Symptoms
A sunburn is an inflammation and painful discoloration of the skin caused by radiation damage from excess time in the sun. Discomfort from a sunburn may especially flare up at night. While sunburn treatment doesn’t heal your skin, it can ease pain and swelling. We cover practical steps to reduce this pain and make it easier to get quality sleep after a sunburn.
Why Sunburn Worsens at Night
While sunburns do not necessarily get worse at night, people may become more aware of them in the evening. It can take hours or overnight for sunburn symptoms to arise, so a sunburn may first be noticed at night. In addition, pain from a sunburn generally worsens about six hours after a burn happens, which can mean intensifying pain when trying to go to sleep the night after getting a sunburn. Depending on where a sunburn is on the body, lying down at bedtime may also cause irritation. Fatigue or tiredness can occur after a sunburn, which may be related to overheating and dehydration from heavy sun exposure. When the body gets too hot, it has to use up resources, including fluids, to reduce its temperature.
Sunburn Severity
Sunburned areas are typically first-degree burns. You would have to spend much more prolonged time in the sun to get second-degree or third-degree sunburn from the sun. These are much more serious. Second-degree sunburn will reach the second layer of the skin, which is the epidermis. These sunburned areas typically result in blistering. Third-degree sunburn reaches the fat below the skin and can destroy the nerves. As a result, you may not actually feel pain. You are also more at risk for dehydration, infection, and sepsis. If you or someone you know experiences second- or third-degree sunburn, you should not treat it at home. Consider these types of sunburn a medical emergency and seek immediate medical treatment.
Home Remedies for Sunburn Relief
Following these home remedies can help you find relief from your sunburn and get a good night’s sleep. While recovering from your sunburn, you want to limit your sun exposure, avoid touching the burn, popping blisters, or peeling your skin. Avoid petroleum jelly, creams that contain alcohol, and ointments like benzocaine and lidocaine, as these can trap in the heat and cause allergic reactions.
Cooling Treatments
A cool shower or bath can help to reduce the inflammation and temperature of your skin. The water will also help to hydrate your skin, which is important because sunburn can cause your skin to lose moisture. Additionally, a cool shower or bath can help to soothe the itchiness that is often associated with sunburn. Taking these steps before bed may make it easier to get comfortable and fall asleep with a sunburn. “Cool water can reduce blood flow to the skin, which can help decrease inflammation and improve comfort,” says Dr. Lulu Guo, Sleep Physician. Applying a cool compress to the affected area can help to soothe the pain and reduce inflammation. The cool temperature helps to constrict the blood vessels, reducing swelling. To make a cool compress, soak a clean cloth in cold water and apply it to the sunburned area for 1-2 minutes. Applying a cold compress to your skin - but not directly on a sunburned area - for short intervals not long after the burn happens may help draw away excess heat from your skin and reduce inflammation. Cool compresses feel great and provide some relief from the burning sensation. Just gently place it on the burn until your skin feels cooler to the touch.
Moisturizing and Topical Applications
Aloe vera is a succulent plant that has natural cooling and healing properties that can help relieve pain and speed up healing. The leaves of the plant contain a gel-like substance that can be used to treat a variety of skin conditions, including sunburn. When applied to the skin, it helps to soothe and moisturize the skin. The gel also contains compounds that can help to protect the skin from damage caused by UV rays. As a result, aloe vera is an effective treatment for sunburn. The green gel that comes from an aloe vera plant can help soothe and cool down your sunburn. Because of its anti-inflammatory properties, aloe vera helps calm your skin and relieve any stinging or discomfort. Be sure to go for pure aloe vera gel (straight from the plant) or store-bought gel that doesn’t have any added irritants or fragrances. Certain creams and ointments can decrease discomfort from a sunburn, but it is important to avoid the wrong types of products. A cream may soothe pain and can be used if there is no blistering around a sunburn. Aloe vera and creams with vitamin C or E may also be helpful. It is also important to consult your doctor on the length of steroid cream use as prolonged application can cause thinning of the skin. Applying a moisturizer, lotion, or gel after cooling your skin can help lock in moisture. You should also apply it frequently in the first few days after the initial sunburn to limit any dryness and speed up the healing process. An aloe vera lotion or gel or calamine lotion can be soothing. Try cooling the product in the refrigerator before applying.
Pain Management and Medications
For severe sunburn, you may also need to take pain medication. Water helps to keep the body hydrated and can also help to cool the skin. Some over-the-counter medications can reduce pain from a sunburn. Before going to sleep, you can consider taking ibuprofen or Tylenol. A pharmacist or doctor can answer questions about the safety and appropriate dose of these medications. Sometimes a prescription medication can be given by your doctor if the sunburn is severe. If after trying other strategies, you’re still feeling pain and irritation from your sunburn, over-the-counter pain medication can provide temporary relief. You can take something for the inflammation, like ibuprofen, naproxen, or aspirin. Paracetamol tablets can help to ease the discomfort and allow you to get some much-needed rest. Fexofenadine tablets are an antihistamine that is commonly used to treat allergies and hay fever. However, it can also be effective in helping people to sleep when they have sunburn. This can make it difficult to fall asleep and stay asleep. Fexofenadine works by blocking histamine receptors, which helps to reduce inflammation and itching. Taking a pain reliever is recommended as soon as possible after getting too much sun. Examples include ibuprofen (Advil, Motrin IB, others) and acetaminophen (Tylenol, others). For mild to moderate sunburn, apply nonprescription 1% hydrocortisone cream to the affected area three times a day for three days.
Clothing and Comfort
Tight clothing can rub against the skin, exacerbating the pain of sunburn. Additionally, loose clothing helps to prevent chafing, which can further irritate sunburned skin. So, if you’re looking for a way to get a good night’s sleep with sunburn, reach for some loose-fitting cotton clothes. To be more comfortable when going to bed, wear loose clothing to prevent excess pressure against sunburned skin. Seek out materials that are light, breathable, and soft, such as cotton or silk. Friction is the last thing you want when you’re dealing with a sunburn. When possible, try not to cause any further irritation to your sunburned skin. Wearing loose-fitting clothing that’s soft, light, and breathable can help make sure your skin doesn’t feel like it’s under attack.
Hydration and Other Considerations
Staying hydrated is important, especially when you’re spending time in the sun. Water helps to keep the body hydrated and can also help to cool the skin. Along with a sunburn, excess sun exposure can lead to dehydration, which can further dry out the skin. Drinking plenty of water can replenish fluids and prevent worsening effects of dehydration. It is important to avoid coffee, tea, and alcohol, which can further dehydrate your body. Sunburns draw fluid away from other parts of your body to your skin. This process can quickly leave you dehydrated. So, make sure you’re drinking more water than you usually do. It’s really important to make sure you’re hydrating well. Drink a lot of water. Sports drinks that replenish your electrolytes can also help.
Blisters and Peeling Skin
If a sunburn blisters, try to keep it from breaking open, which can make it vulnerable to infection. Place a dry, lightweight bandage over blisters to add a layer of protection when lying in bed. When a blister breaks, gently clean the area with mild soap and water and then apply a nonstick bandage over a thin layer of antibiotic ointment. It’s important not to pick at sunburned skin that’s peeling. Allow the skin to replace itself naturally. Apply moisturizer to soothe and hydrate the area. A product with aloe vera may be a good choice. If you have blisters, it means you may have a second-degree burn. You should see a doctor to make sure you’re getting the best treatment. However, in the meantime, you may apply a cold compress to soothe the area. Do not pop any blisters to avoid introducing an infection to the area. If a blister does pop, clean the area with soap and water. It can also be a good idea to cover the area with an Aquaphor layer for protection.
When to Seek Medical Attention
Most sunburns do not require medical attention, but a doctor should be promptly consulted if severe symptoms arise, including: Burns over more than 15% of the skin, extreme pain or blistering, lightheadedness, very fast heartbeat, excessive thirst, lack of urination, fever or chills, nausea, or no response to at home treatments. While sunburn treatment doesn’t heal your skin, it can ease pain, swelling, and discomfort. If your sunburn isn’t healing, don’t avoid the issue. Seeking medical care is also important if you’re nauseated, dehydrated, dizzy or faint, extremely tired or thirsty, sweating heavily, confused, have a fever over 104 degrees Fahrenheit (40 degrees Celsius), or dealing with pus or fluid draining from the affected area. Sunburns can cause serious illness and they can easily get infected if you’re not careful. Sunburn on a baby, toddler, or child should be taken even more seriously as these burns put children at a higher risk of skin cancer later in life. If your child has sunburn, and especially if the symptoms are severe, it’s important to seek medical treatment.
How to Treat Severe Sunburns
Preventing Sunburn
The only surefire way to heal a burn quickly is trying to avoid getting one in the first place. When outside during the day, seek out a shady spot where direct UV exposure is limited. Be vigilant about putting on plenty of sunscreen when going out in the sun. Use a broad-spectrum, SPF 50 sunscreen and reapply it frequently to make sure all exposed skin is protected. The most commonly missed areas to apply sunscreen are behind the ears, back of the neck, and exposed areas of the scalp. The lips can be sunburnt too, and applying an SPF lip balm is recommended. Wear clothing such as long-sleeved shirts and pants to keep skin from being exposed to the sun. Some clothing is especially designed to block UV rays. A hat with a wide brim can keep sun off the face and neck. When in the sun for a prolonged period, it’s a good idea to seek shade or make your own by bringing an umbrella with you. Avoid the sunniest part of the day. A hat with a wide brim can protect your face, ears, and neck from sun exposure. Sunglasses protect your eyes and the skin around your eyes from UV rays. The CDC recommends wearing a broad-spectrum sunscreen with at least SPF 15, even on cloudy days. Reapply at least every 2 hours and check the expiration date before you use it. Wearing clothing that blocks the rays of the sun while also wearing sunscreen underneath can provide extra protection.
