9 ways to relieve an itchy sunburn

Use these dermatologist-backed remedies and tips for fast relief

By Wendy Wisner | Jul. 5, 2023 Medically reviewed by Laura K. Grubb, MD, MPH

Having a sunburn can be irritating, painful, and uncomfortable. But when it becomes itchy on top of that, you might feel downright exasperated! Sunburn itch varies in intensity. If you’ve ever been plagued by the throbbing, painful itch that can accompany a particularly severe sunburn, then you’ll understand why it’s sometimes called “hell’s itch.” It usually lasts for a few days or up to a week.

Even though sunburn itch is temporary, it can be frustrating and distracting, to the point of disrupting your sleep. It may have you searching the internet for remedies to find quick relief. Here, we reached out to experts for advice on how to relieve an itchy sunburn, along with insights about what causes sunburn itch and how to prevent it in the future.

What is sunburn itch?

Sunburns occur when you’ve spent too much time exposed to the sun’s UV rays (or the UV rays of a tanning bed or sun lamp). The more time you spend in the sun without proper protection and the greater its intensity, the more likely you are to become sunburned. The symptoms of sunburns are easy to miss while they’re happening and may not become fully apparent until a few hours after exposure.

For most people, typical symptoms of a sunburn include warmth of the skin, soreness, and the skin turning light pink, then red. Itchiness, a relatively common sunburn symptom, will generally occur after this phase, says David Kim, MD, a dermatologist at Idriss Dermatology in New York City. You will likely notice your skin getting increasingly itchy one to two days after being burned, Dr. Kim explains.

“An itchy sunburn is characterized by a sensation of intense itching on the affected skin,” says Mitchel P. Goldman, MD, dermatologist and founder of the Cosmetic Laser Dermatology Center in San Diego. He adds that itchiness is often coupled with other even more common sunburn symptoms such as redness, swelling, skin tenderness, and in severe cases, blisters, and peeling.

How long does sunburn itch last?

How long sunburn itch lasts will differ from person to person and from one sunburn to another. “The duration of itchy sunburns can vary depending on the severity, but generally, they last for a few days to a week,” Dr. Goldman says.

Even though sunburn itch can last a few days or longer, it likely won’t be equally intense throughout the whole sunburn. “The itching sensation typically happens one to two days after intense sun exposure when your skin is at peak inflammation,” Dr. Kim explains. “As the inflammation subsides, the itching also improves.”

Why does my sunburn itch?

The reason some sunburns get so itchy has to do with the inflammatory response that happens when your body is exposed to UV rays, explains Erika Gray, Pharm.D., chief medical officer and co-founder of Toolbox Genomics.

“When the skin is damaged [from UV rays], inflammation pathways are triggered, which causes redness and itchiness,” Dr. Gray explains.

Dr. Goldman explains that “the damaged skin releases certain chemicals [including histamine] that trigger nerve endings” and leads to itching, but also the dryness and peeling of your sunburned skin contribute to itchiness. According to the National Institute of Health (NIH), histamine levels in the body are four times higher after UV exposure. Elevated levels of histamine in the body are associated with itching. According to the NIH, histamine levels return to normal within 24 hours of sun exposure.

9 tips for sunburn itch relief

If you’re itching from a sunburn, it can decrease your quality of life by interrupting sleep and causing pain and frustration. Fortunately, there are ways to get relief and, here, experts offer the best ways to find fast relief. Try these 9 tips the next time you want to scratch.

1. Don’t scratch.

As it may be, you should not scratch that itch. “It’s important to avoid scratching the sunburn, as it can further damage the skin and delay healing,” Dr. Goldman says. In addition to prolonging the itchiness, you could increase the chance of breaking the skin and causing infection, according to Dr. Gray.

2. Apply a cool compress.

For immediate, albeit temporary, topical relief from the burning itch, wet a washcloth with cool water and press it to the affected area. Repeat as needed to help soothe the burning and itching. You can even keep a stack of clean wet cloths in the refrigerator to provide instant relief.

3. Take a lukewarm colloidal oatmeal bath.

Colloidal oatmeal forms a protective barrier on your skin while also holding in moisture and reducing inflammation. The centuries-old remedy is backed by research to be effective at calming inflammation and reducing itchiness and burning. Aveeno Soothing Bath Treatment, which includes eight single-use packets of nothing but colloidal oatmeal, are available at most pharmacies. You can also make your own oatmeal bath by grinding up oatmeal. Moisturizing lotions that include colloidal oatmeal are also proven to be effective.

4. Slather aloe vera.

Research has found that aloe vera can be helpful in reducing the inflammation associated with a sunburn, particularly with an itchy sunburn. Aloe vera has moisturizing properties and has antioxidant effects that help counter the harmful effects of the sun’s radiation. It also promotes collagen for healing.

Be careful about buying store-bought versions of aloe vera gel, which often contain ingredients that dry and irritate already sensitive sunburned skin. Look for a product with minimal other ingredients, ideally 100% aloe vera gel. The most effective use of aloe vera gel is from the plant itself. Cut off a leaf, split it down the middle, and press the gel side directly on your skin for relief.

5. Use a moisturizing lotion.

After you bathe, while your skin is still damp, use a moisturizer to lock in the moisture on your skin, which should also help soothe and reduce itchiness. Hydrated, moist skin is less itchy. When your skin is damaged from a sunburn, look for a moisturizer with soothing ingredients such as aloe vera or soy and avoid ingredients like alcohol. Cerave Moisturizing Cream is a good option for helping to repair the skin barrier.

6. Take an OTC pain medication.

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, aspirin, and naproxen, can reduce pain and itch and make you more comfortable. Dr. Kim says over-the-counter (OTC) oral NSAIDs can have anti-inflammatory effects and help soothe itchy sunburn symptoms.

7. Try an antihistamine.

If an NSAID doesn’t do the trick, you may want to opt for an oral antihistamine, such as Benadryl (diphenhydramine), which may relieve itching as the skin begins to heal and peel. Benadryl does cause drowsiness, though, so it’s best to take this one at night to help with sleeping through the itch. For 24-hour relief without drowsiness, you can use a longer-acting antihistamine such as Zyrtec (cetirizine) or Claritin (loratadine).

8. Apply a steroid cream.

If your sunburn is severe, you may benefit from an anti-inflammatory steroid cream to calm the inflammation and itching, says Dr. Kim. Consult your healthcare provider before using a steroid cream. If approved, you can apply a 1% hydrocortisone cream to the affected up to two times a day for three days.

9. Hydrate frequently.

According to the Cleveland Clinic, sunburns tend to leech fluids from your body, so be sure to drink a lot of water over the days following your sunburn to help speed up healing. Sports drinks with electrolytes will also help ensure you’re replenishing your body’s fluids.

How to prevent sunburn itch

Itchy sunburns are not only uncomfortable in the short term, but they also create long-term damage to your skin. “Cumulative sun damage and sunburns eventually can lead to skin cancer,” Dr. Kim says. Skin cancer affects about 1 out of every 5 people in their lifetime. and you can prevent it with proper sunscreen use, reminds Dr. Kim.

It’s important to prevent sunburns and sun exposure with proper protection. Here are five tips from cancer.org on limiting your exposure to UV rays, and therefore preventing sunburn—and sunburn itch:

Limit sun exposure during the spring and summer and during the part of the day when UV rays are most intense (10 a.m. to 4 p.m.).
Seek shady areas whenever possible.
Wear a wide-brimmed hat and sunglasses with 100% broad-spectrum UV protection to protect your head, eyes, and face.
Wear the recommended amount of sunscreen with an SPF of at least 30 on all exposed skin every time you are outdoors (even if the sun is not out and even in the car), and reapply it every two hours (or sooner after sweating or swimming).
Never use sun lamps or tanning beds.

You can enjoy the sun, but you should find a way to do it safely. Doing a diligent job of preventing sunburns and then treating them proactively if they occur will prevent any future itchy sunburns.

If you do find yourself with a sunburn that’s itching and the remedies listed above do not help or if the itchiness persists for more than a week, contact a healthcare provider for further assistance and advice.