Sleeping with sunburn can be uncomfortable, painful or completely impossible. With sore skin and a raised temperature, drifting off often seems just out of reach – but restful sleep is incredibly important for sunburn recovery, helping to heal your skin and allow you to enjoy the summer days in peace.

What is sunburn and how it effects your sleep

Sunburn is the common name for the radiation burns caused by UV rays from the sun, which cause damage to DNA in the upper layer of skin cells resulting in swelling, redness, and inflammation. The redness and irritation come from the blood vessels dilating in order to heal the damage. Sleeping comfortably with sunburn is difficult because the skin comes into contact with the bedding, and the pressure from lying in bed can often cause discomfort.

How can you prepare your sleep environment?

One of the best tips for sleeping with sunburn is to prepare a sleeping environment which is conducive to a good night’s sleep – start by choosing appropriate bedding that is cool, smooth, and breathable. Bamboo bedding is a fantastic example of this; it is naturally gentle on the skin and helps cool you down. It helps your skin to breathe, which is perfect for sunburn relief at night.

Ensure your room is at the perfect temperature for sleep. Opening windows, using air conditioning or turning on your fan are other great cooling techniques for sunburned skin at night. Your body temperature will increase when your skin is burned, which helps. And generally, ensuring your bedroom is a calm and relaxing sleep environment is key: turn off any screens and harsh lighting, play soothing music, or spray essential oils around the room.

How can you manage sunburn discomfort before bedtime?

The first step to soothing sunburn for better sleep is to have a cool shower or bath before you head to bed. This helps to relieve the heat and inflammation associated with sunburn – as does applying after-sun or aloe vera. There are various calming lotions for sleeping with sunburn, soothing your skin before you get into bed. Over-the-counter pain relief, if recommended by a healthcare professional, can also act as sleeping aids for sunburn pain.

Sleeping Positions for Sunburn Relief

Depending on where your sunburn is, you might find different sleeping positions more comfortable. For example, if you’ve burned your back, you might find it easier to drift off by lying on your stomach or side. It’s all about minimising the pain – extra pillows or cushions to elevate certain body parts or reduce pressure can also help. Elevation helps to improve your circulation and provides more comfort so you can heal as you snooze.

Avoiding irritants and friction

You might need to change your usual skincare routine when suffering from sunburn – avoid heavily fragranced products and opt for really gentle creams and lotions. Bedding and sleepwear should be soft and made of non-irritating fabrics like bamboo; naturally silky smooth as well as being hypoallergenic, bamboo fabric is the ideal choice when sunburnt. Where possible, minimise contact with any rough or abrasive surfaces and materials to avoid irritation.

How can you create a relaxing bedtime routine?

Get yourself in the right headspace to fall asleep and it should come easier despite the sunburn – engage in some relaxation techniques like deep breathing or meditation to help you drift off. Soothing and calming activities like reading, listening to slow music or doing a jigsaw can help you relax and feel ready to snooze. Good sleep hygiene is important in general, and by having these habits in place (a set bedtime, a routine you follow each night and so on) you’ll find it easier to fall asleep even if you are experiencing sunburn.

Seeking medical attention if needed

If your sunburn is particularly severe, or you notice complications like infected or weeping skin, then be sure to consult a healthcare professional who can suggest appropriate treatment and guide you through the process. Keep an eye on children with sunburn especially!

How to sleep with sunburned skin?

While you should take every step to avoid sunburn, by covering up and using SPF protection, it can happen – and keeping cool at night with breathable bedding and various cooling techniques will help you sleep. Prioritise restful slumber and ensure you take the necessary measures to recover from your sunburn so you can enjoy summer to the fullest.

FAQ

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When you think about improving your posture, your mind might jump to yoga, pilates and regular shoulder rolls. Though those things might help, there is another place to start. The way you sleep can have a big influence on your posture, a few bedtime tweaks could be key to maintaining healthy neck, spine and hip alignment and staying pain-free.

How does the way you sleep affect posture?

Over a lifetime, we get to spend a whole lot of time in bed, yay! Though if we are not resting with efficient comfort and support, we can develop some bad bedtime habits, resulting in back and muscle strain. When you sleep, it is vital to maintain the natural shape of your spine and keep it in alignment with your neck and hips. Moving around throughout the night or having the wrong pillow or mattress for your sleeping position over time can take its toll on your posture. Before moving on to the things that can help, let’s take a look at some of the other lifestyle habits that can lead to poor posture.

What lifestyle habits cause poor posture?

If you are looking to improve your posture, it’s best to take a holistic approach. This way you can be sure the steps you take to improve your sleep will not be sabotaged by other habits. Here are some of the common things to avoid to straighten up your posture;

1. Slouching at your desk

3. Stress, much?

With never-ending email inboxes and keeping up with commitments and responsibilities – life can quickly get overwhelming. This can lead to shallow breathing and contracting muscles, which take their toll on posture. Regular breaks and slower breathing can help reduce stress, improving your posture and well-being.

How can I sleep to improve my posture?

Now we’ve got daytime straightened out; let’s move over to bed! The first thing you may be wondering is whether you should change your sleeping position. Whether you choose front, back, or side, they all come with their pros and cons, and your chosen position is likely what you find most comfortable and helps you sleep. There are other ways to keep your neck, spine, and back happy while you sleep.

How can you keep your spine in alignment while you sleep?

When it comes to spinal alignment, your sleeping surface is key to staying healthy. A mattress with naturally contouring foam will adapt and support your sleeping position. When it comes to choosing a mattress, look for orthopaedic grade foams that come with a free home trial. This way, you can make sure you have found the perfect fit before making that final commitment. If you are not ready to upgrade your mattress, a good quality mattress topper will also do the trick as long as it provides premium adaptive memory foam that supports every sleeping position, like the Panda Bamboo Memory Foam Topper.

How can you keep your neck and back aligned while you sleep?

There is no need to make drastic changes, take things at your own pace. With a little more movement, regular breaks and a supportive pillow and mattress, you will be well on your way to sleeping soundly and striking the perfect pose.

Sweet Dreams

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