Sunburn is a painful skin reaction caused by too much exposure to ultraviolet (UV) rays from the sun. While prevention is always best, sometimes sunburn happens despite our best efforts. When it does, natural home remedies can help ease the pain and promote healing without relying on medications.

Home Remedies for Sunburn

These natural remedies can help soothe your sunburn and speed healing. They’re arranged from the most scientifically proven methods to those with emerging evidence.

1. Cool Water Treatment

The most important first step in treating sunburn is cooling the skin. Research shows that applying cool running water for 20 minutes provides the best results for burn healing. This treatment works best when started within 3 hours of the burn (1).

Apply cool (not ice-cold) running water directly to the sunburned area. The water should be between 2-15°C (35-59°F). If running water isn’t practical, use cool compresses or take a cool bath. Studies show that running water works better than wet towels or water spray (2).

Fact
Water temperature matters. Research shows that water between 2-15°C (35-59°F) works best. Ice water or ice packs can actually cause more damage to sunburned skin.

2. Aloe Vera

Aloe vera is perhaps the most well-known natural sunburn remedy, and research strongly supports its use. Multiple studies confirm its effectiveness for burn healing. Research shows that aloe vera helps burns heal faster than standard treatments like silver sulfadiazine (3).

To use aloe vera:

  • Cut a fresh aloe leaf and extract the clear gel inside
  • Apply the gel directly to sunburned skin
  • Reapply several times daily
  • For convenience, you can also use pure aloe vera gel from the store

A recent analysis found that aloe vera significantly reduced healing time for second-degree burns compared to other treatments (4).

3. Honey

Honey has been used for centuries to treat burns and wounds, and modern research confirms its effectiveness. A systematic review found honey was significantly better than alternative dressings for healing superficial or partial thickness burns (5).

To use honey for sunburn:

  • Apply a thin layer of raw honey directly to the affected area
  • Leave it on for 15-30 minutes
  • Rinse gently with cool water
  • Repeat 2-3 times daily

Honey’s natural moisturizing effects help soothe dry, peeling skin while its antibacterial properties help prevent infection.

4. Colloidal Oatmeal Baths

Oatmeal has been used for centuries to soothe irritated skin, and it’s recognized by the FDA as a skin protectant. Research shows colloidal oatmeal has anti-inflammatory and protective properties (6).

To make an oatmeal bath:

  • Grind 1-2 cups of plain oats into a fine powder using a blender
  • Add the powder to a cool bath
  • Soak for 15-20 minutes
  • Pat skin dry gently without rubbing

The anti-inflammatory compounds in oatmeal, called avenanthramides, help reduce inflammation and itching at very low concentrations (7).

5. Witch Hazel

Witch hazel contains tannins that have anti-inflammatory properties and can help reduce swelling and promote healing. Studies have shown it can help reduce UV-induced erythema. Research found that 10% witch hazel distillate lotion decreased UV-induced redness by 20-27% (8).

Apply witch hazel to sunburned skin using a cotton ball or soft cloth. You can reapply as needed throughout the day for continued relief.

6. Breathable Clothing

Wearing the right clothing is an important part of sunburn recovery. As your skin heals, wear soft, breathable clothing that doesn’t stick to your skin. Natural fibers like cotton or bamboo work best because they allow air circulation and won’t trap heat against your damaged skin.

The American Academy of Dermatology recommends protecting healing skin from further sun exposure by wearing sun-protective clothing (9). Choose loose-fitting garments to avoid friction on sensitive areas. Tight clothing can irritate sunburned skin and slow healing.

Tips for clothing during sunburn recovery:

  • Choose loose, soft fabrics that won’t rub against your skin
  • Opt for natural fibers like cotton or bamboo
  • Avoid synthetic materials that can trap heat
  • Cover healing skin when going outdoors to prevent further damage

7. Green Tea

Green tea is rich in polyphenols, powerful antioxidants with anti-inflammatory effects. While most research focuses on drinking green tea for sun protection, it may also help when applied topically. A review of studies found that oral green tea catechins increased the UV dose needed to cause sunburn (10).

For topical use, brew green tea, cool it completely, then use it as a compress on sunburned areas. While direct research on topical application is limited, the anti-inflammatory compounds may provide some benefit.

8. Virgin Coconut Oil

Virgin coconut oil has shown promise for protecting and healing sun-damaged skin in laboratory studies. Research demonstrates it has anti-inflammatory properties and provides UV protection in skin cells (11).

Apply a thin layer of virgin coconut oil to sunburned skin after it has been cooled. The natural fats in coconut oil help restore the skin barrier and lock in moisture. Use it later in the healing process rather than immediately after burning. Note that this research was done in laboratory settings, so human studies are still needed.

9. Chamomile

Chamomile has anti-inflammatory properties that may help soothe sunburned skin. While research is limited, some studies suggest potential benefits (12).

Brew strong chamomile tea, let it cool completely, then soak a clean cloth in the tea and apply as a compress to sunburned areas for 10-15 minutes. Repeat several times daily. While the evidence is preliminary, chamomile’s traditional use and safety profile make it worth trying.

10. Hydration

While not a topical remedy, drinking plenty of water is essential when you have a sunburn. Sunburn draws fluid to the skin’s surface, which can lead to dehydration. Increase your water intake significantly to help replace fluids lost through the damaged skin barrier and support your body’s natural healing processes.

Note
Always use cool or lukewarm water for sunburn remedies. Hot water can worsen inflammation and increase pain. Many remedies work best when applied to slightly damp skin after cooling.

What to Avoid

Some commonly recommended remedies can actually make sunburn worse or slow healing:

  • Ice or ice-cold water: Can cause additional tissue damage. Water that’s too cold (below 2°C/35°F) may worsen the injury (13)
  • Petroleum-based products: Can trap heat in the skin and prevent cooling
  • Products with alcohol or fragrances: Can dry out and irritate damaged skin
  • Butter or other food oils: Not sterile and can increase infection risk
  • Benzocaine or lidocaine sprays: Can cause allergic reactions on damaged skin

When to See a Doctor

Seek medical attention if you experience:

  • Blistering over a large area of your body
  • Fever, chills, or flu-like symptoms
  • Signs of infection (increasing pain, pus, red streaks)
  • Severe pain not relieved by natural remedies
  • Dizziness, confusion, or nausea
  • Sunburn in a child under 1 year old
Warning
Severe sunburn with blistering, fever, chills, or signs of infection requires medical attention. These home remedies are for mild to moderate sunburn only. Seek immediate medical care if you feel dizzy, confused, or have extensive blistering.

Conclusion

Natural remedies can effectively soothe mild to moderate sunburn. The key is starting treatment quickly with proper cooling, then using gentle, natural products to support healing. Cool running water, aloe vera, honey, and oatmeal baths have the strongest scientific support, while other remedies like witch hazel and chamomile show promising but limited evidence.

Remember that even one severe sunburn increases your skin cancer risk significantly. Every five sunburns per decade nearly doubles your risk of skin cancer (14). Prevention through sun protection, protective clothing, and shade-seeking remains your best defense.

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