Surviving sick season: how to support your baby’s sleep
Sick season is never easy—especially when your little one is battling a cold or flu, and you're juggling sleepless nights and endless worry. As a parent, you may find yourself watching over your baby, wondering how to keep their sleep on track while they’re feeling under the weather. The good news? With a few adjustments, you can help your baby get the rest they need to heal, even during those sniffly, restless nights.
In this blog, we'll dive into simple yet effective ways to support your baby’s sleep when they’re sick. From making small tweaks to their sleep schedule and offering extra comfort, to staying consistent with your bedtime routine and ensuring they sleep in their usual environment—there are plenty of strategies you can rely on to help them sleep better. We'll also cover specific tips to manage common symptoms like congestion and cough. So, let’s tackle the sick season together and give your baby (and you!) the best chance for some well-deserved rest.
Make adjustments to baby’s sleep schedule as necessary
When children are sick, their bodies naturally need more rest. And more sleep is a good thing! It helps them fight off sickness and recover quicker. When your little one is sick, don’t feel pressure to keep them on their usual sleep schedule. You do not need to cap their naps, wake them at their usual time in the morning, or keep them awake for their usual wake windows. Expect them to want to sleep more often.
It’s also important to understand that every child will respond differently to sickness. So while more sleep and acting tired is normal when sick, some babies will sleep longer as well and take monster naps throughout the day when they are sick. Others will take shorter naps than usual because they are uncomfortable and may have a harder time transitioning from one sleep cycle to the next.
Overall, you can always let them sleep more and adjust your usual baby sleep schedule when they’re sick. However, it’s good to be mindful of getting them plenty of fluids during the day (formula and breastmilk for babies, milk and water for toddlers). If they are sleeping too much of the day away and not awake very often, they will miss out on chances to drink and run the risk of getting dehydrated.
Another piece to keep in mind is that night sleep is king. Naps are great and necessary but night sleep is when the most of their rest occurs. If you have a day with long, luxurious naps and not much awake time but it comes back to bite you overnight because your little one doesn’t have enough sleep pressure and seems wired, then you’ll probably want to pull back a little on daytime sleep the next day.
Offer extra comfort as needed
I always want to assure parents that it is absolutely okay to comfort a sick child at sleep time. Many parents are worried about developing “bad” sleep habits when their baby is sick but that shouldn’t be at the top of your priorities. Feeling sick is no fun and if your child needs extra help to fall asleep or stay asleep, don’t be afraid to offer it.
I also think it’s a good idea to get to know your individual child and what works best for them. Some children really don’t need extra help to fall asleep when they're sick, and in fact if you automatically try to offer them extra help it could delay the onset of sleep for them because they aren’t used to it. Others may need all hands on deck to help assist them to sleep when they feel uncomfortable.
Try to tailor your response to your unique child and to the severity of the illness they are going through. If possible, we want to avoid rushing to the most help right away and instead start with the least help and slowly work our way up as needed. In practice that may look like using the following sequence when your child is sick:
Put down awake as usual and step away
If needed, stay right next to the crib and offer soothing words
If needed, rub or pat them as they drift off to sleep
If needed, pick them up to help them settle and then place back down drowsy or fully awake
If needed, hold them longer until asleep and then place back in the crib
If needed, rock or bounce or walk with them to get them to sleep before placing in the crib
If needed, nurse or bottle-feed them to sleep before placing them in the crib
While sleep habits are not a top priority when dealing with sickness, they are something to keep in the back of your mind. When the sickness is over, your baby may or may not go back to sleeping just like they did before getting sick. Some babies need to be re-taught the sleep expectations. By trying to ease your way into helping, you don’t overhelp from the get-go and create more invasive habits that will need to be broken down the line.
Stay consistent with your bedtime routine
Our little ones thrive under predictability and routines and this is true not only during times of health but also during times of sickness. Keeping your usual bedtime and naptime routine can be a great source of comfort for your baby when they are feeling yucky.
You may need to shorten or lengthen certain steps of the bedtime routine when your child is sick. For example, you may need to factor in a longer feeding time when your baby is stuffed up and struggling to eat well or you may want to turn bathtime into a shower with Mom so they can benefit from the loosening effects of the steam. While the routine may not look exactly like it usually does, you should still do your best to follow your general outline.
Keep them in their usual sleep environment
As tempting as it can be to pull your sick little one into bed with you, try to avoid that if possible. If your child is used to sleeping in their own sleep space then that is where they will sleep their best when they are sick. Moving them to a new environment is more likely to disrupt their ability to get good quality sleep.
Instead, if you really feel like you need to be near them overnight, try bringing an air mattress, or just a blanket and pillow into their room and sleeping on their floor. This is a better alternative to being near them at night than pulling them into your bed.
Extra tips for surviving sick season
In addition to the tips above, these steps may help make sleep feel easier when your little one is sick:
Run a humidifier in their room during naps and overnight. A running humidifier can help relieve your baby’s congestion and help ease a sore throat or cough. Avoid adding essential oils to your humidifier as they can irritate your baby’s nasal passages. Aim for a humidity level between 30 and 50% and be sure to keep the humidifier clean as well.
Know your pediatrician’s recommended dosage for medicines like ibuprofen. If your pediatrician is okay with you offering ibuprofen, feel free to do that, especially leading up to bedtime and naptime, to help your child feel more comfortable as they fall asleep.
If your baby is really struggling with a stuffy nose, try a FridaBaby Snot Sucker like this one. This can help clear their nose so they can eat and breathe more easily.
Don’t be afraid to call your pediatrician or the nurse’s line with any questions or concerns you have about your little one. That’s what they are there for and you shouldn’t hesitate to reach out to them if you need help.
Final thoughts
Sick season is no joke, but with a few thoughtful adjustments, you can still help your baby get the rest they need. Remember, it's okay to make small changes to their sleep schedule, offer extra comfort, and stick to your usual bedtime routine as much as possible. Keeping your baby in their own sleep environment can make a world of difference, and don’t forget the little tips—like running a humidifier or using your pediatrician’s recommended medicines—that can help ease their symptoms.
Every baby is different, so listen to your instincts and respond to their needs as they come. Sick nights are tough, but they’re also temporary, and soon enough, you and your little one will be back to better nights.
If you find yourself feeling overwhelmed, or if your baby’s sleep just isn’t bouncing back after an illness, don’t hesitate to reach out! I’m here to help guide you through these tricky moments and get your baby back on track. Whether it’s for sick season or just regular sleep struggles, you can always book a free call with me so we can evaluate your needs and create a plan together!
