How to Sleep with Sunburn: Find Relief and Rest Easy

It’s helpful to know how to sleep with sunburn because nighttime is when the skin repairs itself, and discomfort often peaks. Start by cooling the burn—using aloe vera or a cool compress—then choose a loose-fitting cotton outfit and a comfortable sleeping position that avoids direct pressure on the burned areas

How to Sleep with Sunburn: Find Relief and Rest Easy

Have you ever found yourself wide awake at 2 AM, feeling like your sheets turned into sandpaper against your skin because you spent too much time in the sun? Sunburns can sneak up on you while you’re out having fun—maybe you dozed off by the pool or simply underestimated the strength of midday rays (and went without sunscreen).

Then comes bedtime, and suddenly you’re faced with the extreme discomfort of sleeping with sunburn. So, why do sunburns get worse at night? One reason is that the body ramps up its healing processes when you’re at rest. Plus, when you are lying in bed at night, there’s nothing to distract you from the pain—no beach breeze, no fun conversation, just you, your burn, and the pillow.

The reality is that sunburns can disrupt sleeping habits, leaving you feeling tired and cranky the next day. You might feel stressed and uncomfortable as you try to get your zzz’s because the burning sensation on your skin seems to increase the minute you turn off the lights

This article offers some advice on how to sleep with a bad sunburn, so you can get the rest you need. We’ll discuss the best ways to cool and soothe irritated skin, share tips on sleeping positions for sunburn, and figure out if a weighted blanket—like the Napper—can be a friend or foe when you’re practically radiating heat.

We’ll also take a look at whether sleep helps sunburn heal faster, and the small but significant steps you can take to wake up more refreshed and less red.

So grab some aloe vera, fluff your pillow, and get ready to restore some comfort to your night, even if you are sunburnt.

Why Do Sunburns Get Worse at Night?

You’ve had a long day in the sun—beach volleyball, a stroll in the park, or maybe just a lazy nap in the backyard. As the sun sets and you wind down, suddenly that warm flush on your skin suddenly starts to sting. Sunburn!

In addition, your body’s natural circadian rhythms can sometimes make inflammation feel more intense at night. That’s why sleeping with sunburn can be tricky—your body’s own healing response can actually heighten the sensation of pain just when you’re trying to wind down, relax, and fall asleep.

Does Sleep Help Sunburn?

The short answer is yes, sleep does help sunburn. Your body does a lot of maintenance work and healing during sleep, including cellular regeneration.

When you’re well-rested, your immune system functions better, allowing for more efficient healing. Adequate sleep can boost skin recovery and help reduce redness, inflammation, and overall discomfort.

That said, the challenge is getting to that deep, restorative sleep when you feel like your skin is on fire. This is where preparation matters.

Cooling the skin before you slip between the sheets (think cool showers or applying a gentle moisturizer) is a game-changer. Taking small steps to ensure you’re physically comfortable can help you relax enough for your body to do its overnight healing magic

How to Sleep with a Burn (Including a Sunburn)?

The same principles that apply to mild thermal burns—such as cooling the skin and avoiding friction—also apply to sunburns.

• Cool the Sunburn Area: Before bed, use a cool compress or take a lukewarm shower. This helps draw out some of the heat and reduces swelling.
• Moisturize Gently: Lightly apply aloe vera gel or a fragrance-free moisturizer. Avoid anything with alcohol or heavy perfumes that can worsen irritation.
• Prevent Further Irritation: Wear loose-fitting, breathable pajamas made of cotton or bamboo. The idea is to keep the fabric from rubbing against your tender skin.
• Create a Calm Sleep Environment: Dim the lights, keep the room at a cooler temperature (around 65–68°F if possible), and consider using a fan. A soothing environment helps you drift off faster.
• Strategic Positioning: Avoid lying directly on the burned area. If your shoulders are burnt, sleep on your side or back; if your legs are burnt, prop them up with a pillow.

For those wondering how to sleep with sunburn on your shoulder positioning is key. Pillows, cushions, or even carefully placed rolled towels can help you avoid contact with a painful spot.

How to Sleep with Sunburn on Shoulder and Other Targeted Areas

If your shoulders are the main victims of sunburn, you might need to avoid sleeping on your side.

If you typically do, try:

• Pillows for Support: Tuck a small pillow or folded towel under your arm or side to cushion the pressure away from your shoulder.
• Back Sleeping: Train yourself to fall asleep on your back, at least while the burn heals. If you’re not used to it, it might feel weird at first, but your skin will thank you.
• Adjustable Bed or Recliner: If you have the option, sleeping in a slightly elevated position can keep pressure off your shoulders.

In the case of sunburnt legs, consider elevating your feet or sleeping on your side to minimize the area of contact. The main idea is to reduce friction and let air circulate around the sunburn.

How to Sleep with Sunburn on Shoulder if You Only Sleep on Your Side?

Old habits die hard, and if you’re used to sleeping on your side—especially the one that’s burned—this can be a challenge. Try these tips

1. Practice Alternate Sides: During the day, train yourself to get comfortable lying on your non-sunburned side for brief intervals.
2. Pillow Barricade: Place a couple of pillows behind your back to discourage rolling onto the burned shoulder while you’re asleep.
3. Soft Ice Pack: Some people place a soft, gel-based ice pack near (but not directly on) the sunburn for a few minutes before sleep. It numbs the area slightly, so it’s less bothersome.
4. Extra Support: A body pillow can work wonders to keep you from unconsciously shifting onto your burned shoulder.

With practice, you might find it easier than you think to switch up your sleeping position temporarily.

What Are the Best Sleeping Positions for Sunburn?

With any burn, friction is public enemy number one. When it comes to sleeping positions for sunburn, you have a few choices:

• On Your Back: Often the go-to for upper body burns, this position minimizes contact between your skin and the mattress.
• On Your Side: If your sunburn is primarily on the front or back of your body, sleeping on your side can reduce discomfort. Use pillows to prevent rolling over onto the burned area.
• Elevated: For some, propping yourself up slightly helps keep sheets from making full contact with the burn

Find what works for you. The key is to avoid having your burned skin pinned down against the bed for too long.

How to Sleep with Bad Sunburn (When It’s Really Intense)?

We’ve all had that sunburn that goes from “minor inconvenience” to “ouch, everything hurts.”

First, do some serious cooling before bedtime—soak in cool water, but avoid super hot or super cold extremes. If it’s really severe, consider contacting a healthcare professional, as severe burns can require more advanced treatment.

• Hydration: Drink plenty of water to help your skin recover.
• Medication: Over-the-counter anti-inflammatory medications (like ibuprofen) can provide temporary relief from pain and swelling, but always follow the label instructions.

How to Sleep with Sunburn and Stay Comfortable Using a Napper Weighted Blanket?

Weighted blankets—like the Napper—are designed to apply gentle, even pressure, which can help calm the nervous system. If you’re battling a sunburn, you might wonder if the added weight will make you feel more overheated.

The trick is to choose a breathable weighted blanket, ensuring the fabric doesn’t trap excessive heat. The Napper is crafted with a knitted ventilated design. This type of weighted blanket can help keep you cool while offering just enough pressure to help you feel secure

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How Do I Handle Sleeping with Sunburn If It Peels or Blisters?

If your sunburn is severe enough that it’s blistering or peeling significantly, you’re dealing with a second-degree burn, in which case you might need medical advice.

• Don’t Pop Blisters: Let them heal naturally, as popping blisters can lead to infection.
• Apply Antibiotic Ointment: If a blister accidentally breaks, keep the area clean and protected.
• Soft Clothing: Cotton or bamboo fabrics are your best friend during the peeling stage. They reduce friction that might irritate peeling skin.
• Gentle Sheet Choices: Satin or high-thread-count cotton can minimize friction. Rough sheets can exacerbate peeling and itching.

Finding Sunburn Relief and a Good Night’s Sleep

At the end of the day—literally—navigating how to sleep with sunburn comes down to two main goals: soothing your skin and keeping your body as relaxed as possible.

Sunburn isn’t just about a red, painful spot; it’s about the disruption it causes to your entire routine. Simple changes can make a massive difference in the quality of your sleep and the speed of your recovery.

Sleeping with sunburn is never fun, but it doesn’t have to be a complete nightmare with the tips we have provided in this article.