Sleeping comfortably with a sunburn is challenging due to inflamed, painful skin. This article offers strategies to alleviate discomfort and promote restful sleep.
Pre-Sleep Relief Strategies
Before sleep, cooling and soothing the skin can significantly reduce discomfort. A cool bath or lukewarm shower helps reduce skin temperature and calm inflammation. Gently pat the skin dry with a soft towel to avoid further irritation.
Applying a soothing agent provides additional relief. Pure aloe vera gel, free from alcohol and fragrances, is recommended for its cooling and moisturizing properties. A fragrance-free moisturizing lotion can also rehydrate the skin. For severe inflammation or itching, a mild hydrocortisone cream may be considered, following product instructions.
Managing pain internally also contributes to better sleep. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can reduce pain and inflammation. Taking these medications as directed before bedtime helps manage discomfort throughout the night. Maintaining adequate hydration by drinking plenty of water supports the body’s healing process.
Optimizing Your Sleep Environment
Creating an optimal sleep environment minimizes irritation and promotes comfort. Choosing appropriate bedding prevents friction and heat retention against sensitive skin. Soft, breathable fabrics like cotton or silk sheets are preferable, allowing better air circulation and less clinging. Avoid rough or synthetic materials to prevent additional irritation.
Selecting the right sleepwear also plays a role in comfort. Loose-fitting pajamas made from soft, breathable materials like cotton reduce friction against sunburned skin. If comfortable, sleeping unclothed can also prevent fabric from rubbing painful areas.
Maintaining a cool room temperature is important, as a cooler environment prevents sweating that might irritate the sunburn. Use air conditioning or a fan to circulate cool air. A dark, quiet bedroom also supports overall sleep quality, especially when discomfort makes falling asleep difficult.
Sleeping Positions for Comfort
Adjusting your sleeping position directly alleviates pressure on sunburned areas. Avoid lying directly on affected skin to prevent further pain and irritation. If sunburn is primarily on your back or chest, sleeping on your side can help keep pressure off these sensitive areas.
For sunburn on your chest or stomach, lying on your back may offer the most relief. This position allows air to circulate around the burned skin without direct mattress contact. Strategically placed pillows can also enhance comfort. Placing pillows around the body helps maintain a comfortable position and prevents accidental rolling onto a painful area. For instance, a pillow under the knees can reduce lower back pressure, and pillows can prop up sensitive, sunburned limbs.