Combatting Sleep During Sick Season
Baby Sleep During Sick Season: How to Help Your Little One Rest Well
As the weather cools down, sick season often sneaks up on us, bringing with it a host of challenges—especially for parents of babies and toddlers. When your baby has a cold, congestion, or fever, getting them to sleep well can feel nearly impossible. Here’s a guide to navigating baby sleep during sick season, with tips on helping your little one get the rest they need to recover faster.
1. Understand the Impact of Illness on Sleep
Illness disrupts sleep because of discomfort, congestion, and fluctuating body temperatures. Babies, in particular, struggle to sleep soundly when they're feeling unwell. When they're sick, you may notice:
Frequent waking: Babies wake up more often because they're uncomfortable.
Difficulty falling back asleep: It can be harder for them to soothe themselves back to sleep when congested or fussy.
Shorter naps: Because illness can fragment their sleep, naps may be shorter and less restorative.
Understanding that illness will disrupt sleep temporarily helps you manage expectations and focus on keeping your baby as comfortable as possible.
2. Create a Calm, Restful Environment
Your baby’s sleep environment plays a huge role in helping them settle, even when they’re sick. Here are some small adjustments that can make a big difference:
Humidifier: A cool mist humidifier adds moisture to the air, which can relieve congestion and prevent dry throat and nose. Place it near the crib but out of reach.
White noise: White noise can mask household sounds and create a soothing environment, helping them fall asleep and stay asleep longer.
Room temperature: Keep the room slightly cool, ideally between 68-72°F, to make sure they’re comfortable.
3. Keep Up the Bedtime Routine—Even if Modified
When your baby is sick, try to stick to a familiar bedtime routine as much as possible. The routine signals to them that it's time to wind down, which can help them feel secure and relaxed. You may need to shorten or adapt the routine if they’re very uncomfortable, but elements like a warm bath (if they don’t have a fever), soft lullabies, or a favorite bedtime story can still be comforting.
5. Be Strategic with Medication
If your doctor has recommended any medication for symptoms like fever or congestion, consider timing it to align with bedtime. Pain relievers or fever reducers, for example, can help make them more comfortable at night. Always consult your pediatrician before giving any medication to a baby, especially under six months.
6. Offer Extra Comfort and Soothing
Sick babies often need more comfort than usual, and that's okay. Don’t be afraid to give them extra snuggles and love. However, try as best you can to keep to their normal schedule and routine. If they need more sleep at nap or in the morning, allow for an additional 30-60 minutes at nap and in the mornings.
Offer more frequent nursing or bottle feeds if they’re congested, as this can soothe and comfort them.
Stay close by but remember to keep safe sleep. If they seem to need the reassurance that you’re there. You might find yourself going in to check on them more often, and that's totally normal during sick season. However, just because your little one doesn’t feel well, doesn’t mean they can sleep with blankets, pillows, with their head elevated, or in your bed. If you’re worried about them, it’s totally fine to put up the pack-n-play in your room so they are still safe, but you can keep a closer eye on them.
7. Watch for Signs They Need a Doctor
Most colds and mild illnesses will pass on their own with time and TLC. However, if your baby shows any of the following symptoms, it’s important to consult a pediatrician:
High fever or persistent fever that doesn’t respond to medication
Difficulty breathing or wheezing
Refusal to eat or drink, leading to dehydration
Lethargy or excessive sleepiness
Knowing when to seek help can give you peace of mind that you’re taking the best steps to care for your little one.
8. Manage Your Own Expectations
Sleep regressions and illness go hand-in-hand, and it’s natural for sleep routines to be off track when your baby isn’t feeling well. Aim to make them as comfortable as possible, understanding that some sleep struggles will improve as they start to feel better. Once they're on the mend, you can return to reinforcing their regular sleep routine.
9. Remember: Rest Helps Recovery
The sleep disruptions that come with the sick season can be hard on everyone, but sleep is one of the most powerful tools for recovery. Therefore, a contact nap or two will not disrupt your sleep routine as a whole. Allow them to sleep however you can get is possible during day, so they don’t hit overtired come bedtime. Focusing on comfort and rest will help your baby get better faster, and you’ll soon be back to normal sleep routines.
Final Thoughts
Sick season can be stressful, but a calm, comforting environment will help both you and your baby manage this time more smoothly. Focus on keeping them comfortable, allowing extra soothing, and being patient with disrupted sleep. Before you know it, they'll be back to their regular routine, and you’ll have a healthy, happy baby on your hands.
