15 Expert-Backed Tips to Soothe Sunburn and Reduce Redness Fast

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7 days ago

Sunburn happens when your skin absorbs more UV radiation than it can handle, leading to inflammation and DNA damage.
'Think of it like your skin's version of a smoke alarm going off. Your body floods the area with blood to repair the damage, which causes the redness, pain, and swelling,' says Mona A. Gohara, MD, a board-certified dermatologist. 'You can't get rid of sunburn overnight because sunburn is a biological injury. The inflammation, DNA repair, and healing take time. Thinner, more exposed skin—like your face, lips, ears, eyelids, chest, shoulders, and shins—burn faster, while healing tends to be slower on areas with high friction, like shoulders under straps, or less blood flow, such as the lower legs.'
Even if symptoms improve with treatment, your skin still needs several days to recover at the cellular level. 'Most sunburn reaches its peak about six to 24 hours after sun exposure, and can last anywhere from one to seven days depending on the severity of sunburn,' says Gabriella Vasile, MD, a board-certified dermatologist. Addressing issues quickly will hasten your skin's recovery.
Ahead, you'll find 15 ways to care for a sunburn so you can get on with your life.
1. Reach for a Cool Compress
A compress will absorb some of the heat from your skin, constrict blood vessels, and reduce swelling and inflammation.
Dr. Gohara suggests using a damp, chilled cloth soaked in ice water—not direct ice—to avoid cold burns. 'A bag of frozen peas wrapped in a towel works too. Aim for 10 to 15 minutes, three times a day,' she notes.
'Never apply a compress or ice directly to damaged skin," Dr. Vasile adds. "Always use a cloth as a protective barrier to avoid burning yourself further."
2. Take an Over-the-Counter Pain Reliever
'Ibuprofen is ideal—it fights both pain and inflammation,' says Dr. Gohara. 'Follow label dosing, usually 200 to 400 mg every 4 to 6 hours as needed.'
3. Apply Hydrocortisone
A 1% hydrocortisone cream can help reduce redness, itching, and inflammation. 'Spread a thin layer to the burned area one to two times daily for a few days. Don't overdo it and avoid broken skin or blistered areas,' says Dr. Gohara.
'I often recommend my patients apply a thin layer of topical steroid cream to superficial sunburns,' Dr. Vasile says.
4. Apply Tea or Yogurt
Research indicates that tannic acid in green and black tea may help pull heat from a sunburn, while tea's catechins (flavonoids known for their antioxidant properties) can help repair skin damage.
'Tea is an anti-inflammatory and can reduce redness and swelling," Dr. Vasile says. "It is also packed with antioxidants which can protect the skin and promote wound healing."
'Brew several tea bags in hot water, let cool completely, then soak a cloth and apply it to the sunburned area. You can chill the tea in the fridge first for added relief."
'Cold yogurt is my go-to food,' says Dr. Gohara. 'Proteins in the yogurt help to promote wound healing.'
5. Squeeze on Aloe
'Aloe is nature's after-sun salve,' Dr. Gohara notes. 'If using the plant, cut a leaf, scoop out the gel, and apply a thin layer to the skin. For bottled versions, look for alcohol-free gels with a short ingredient list. Coola's Radical Recovery Moisturizing Lotion is a great option—it combines soothing aloe with skin-calming botanicals.'
'For extra cooling, store it in the fridge,' Dr. Vasile says.
6. Slather on Moisturizer
A light lotion or gel is best for sunburned skin. Opt for a fragrance-free, soothing lotion or gel with hyaluronic acid, glycerin, or ceramides. 'Chilled in the fridge, a barrier-repair cream with glycerin can offer relief,' says Dr. Gohara, who suggests skipping thick ointments that may trap heat or clog pores.
Peeling is dead skin, the cells that were casualties of the intense UV light. Avoid picking, which can delay healing and cause scarring. When peeling starts, 'Hydrate like it's your job," Dr. Gohara says. "Use a gentle moisturizer or aloe-based lotion multiple times a day."
7. Don't Peel Skin or Pop Blisters
Peeling and flaking is often part of the repair process. It's dead skin cells that were casualties of the intense UV light, and usually begins a few days after the burn. 'Don't peel or pop anything,' warns Dr. Gohara. 'Let the skin shed naturally." Instead, 'hydrate like it's your job," Dr. Gohara says. "Use a gentle moisturizer or aloe-based lotion multiple times a day."
"If a blister pops on its own, gently clean it with a non-soap cleanser and water," adds Dr. Gohara, "and apply a sterile, no-stick dressing or bandage.'
8. Avoid Hot Showers and Baths
Hot showers can exacerbate sunburn symptoms. 'Hot water dilates blood vessels and can worsen inflammation and discomfort,' Dr. Gohara says. 'Stick to cool or lukewarm showers and gently pat your skin dry.'
9. Soak in Oatmeal
Colloidal oatmeal is anti-inflammatory and soothing, and research shows it can help tamp down inflammation and reduce itching.
'Grind plain oats into a fine powder and dissolve them in a cool bath," suggests Dr. Gohara. "Soak for 15 to 20 minutes without rubbing or toweling harshly afterward."
10. Wear Loose-Fitting Clothing
Wear flowy, breathable fabrics like cotton to prevent friction and allow the skin to breathe. 'You can also sleep in a cool room to minimize sweating and irritation,' Dr. Gohara says.
11. Elevate Your Legs
Elevation helps reduce swelling by improving circulation and lymphatic drainage. 'This can be beneficial if the sunburn is on your lower extremities, as it promotes fluid and blood going back to your heart,' says Dr. Vasile.
12. Avoid Harsh Soaps
'Abrasive cleansers can strip your skin's protective barrier and worsen irritation,' says Dr. Gohara. 'Use a non-soap, pH-neutral cleanser, and don't rub the skin dry. Gently pat the affected area with a soft towel," Dr. Vasile adds, 'I would stick with a gentle, fragrance-free soap or body wash. Avoid harsh rubbing or any type of exfoliation.'
13. Drink Lots of Fluids
Sunburn draws fluid to the skin surface and away from the rest of the body. Drinking fluids and staying hydrated are important to prevent dehydration. 'Think water, herbal tea, or electrolyte-rich fluids,' notes Dr. Gohara. 'Or even hydrating fruits such as watermelon and cucumber.'
'You often get inflammation and swelling in the skin layers after a sunburn," Dr. Vasile says, "so drinking water, electrolyte drinks, or even eating fruit can be helpful to combat this."
14. Seek Medical Attention
If you have fever, chills, confusion, fainting, severe pain, extensive blistering, or signs of infection—like pus—seek care. 'These could indicate sun poisoning or dehydration and require medical intervention,' says Dr. Gohara.
15. Protect Your Skin
Exposing your skin to more sun while it's already burnt will lead to further cell damage in the skin and slower healing. 'If you do get a burn, it is important to practice sun avoidance at all costs,' says Dr. Vasile.
Every time you get a sunburn, you're accumulating DNA damage. Your skin cells become less functional, and their ability to repair themselves diminishes. Sometimes, one of these dysfunctional cells multiplies and produces other dysfunctional counterparts, which can lead to skin cancer. 'Prevention is always the best approach,' Dr. Gohara says. 'One blistering sunburn or five regular sunburns can double your risk of skin cancer. Unprotected sun exposure is the number one cause of skin cancer, and skin cancer is the most common cancer in the United States, more common than lung, colon, prostate, and breast cancers combined.'
Find a broad-spectrum sunscreen, SPF 30 or higher, that you love and reapply it every two hours. (At InStyle, our fave sunscreens include Isdin's Eryfotona Actinica Mineral SPF 50+ Sunscreen and Clearstem' You Are Sunshine SPF 50+ Sunscreen.) Don't forget the ears, tops of feet, and scalp. Wear protective clothing, wide-brimmed hats, and sunglasses, and seek shade between 10 a.m. and 4 p.m. 'Reapplication is just as important as the first swipe of SPF,' Dr. Gohara says.
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