When our little ones are under the weather, sleep—which can already be delicate—becomes even more challenging. Colds, fevers, coughs, and teething often lead to restless nights, frequent wake-ups, and added stress for both parents and children. Here are some tips to help your child rest better when they’re sick, so the whole family can keep the nights as peaceful as possible.
1. How Sleep Changes During Illness
When a child is sick, their sleep often becomes irregular, even for the best little sleepers. Symptoms like nasal congestion, fever, and body aches can interrupt sleep, making it harder for them to fall asleep and stay asleep. Don’t worry—it’s only temporary. The key is to support your little one through this phase without completely changing their sleep habits.
A Comforting Note: Remember, you’re not alone! We’ve all been there… and yes, we make it through 😊
2. Creating a Comfortable Sleep Environment
Whether your child usually falls asleep independently or needs your presence, here are a few adjustments that can make the sleep environment more restful:
- Humidity and Temperature: Using a humidifier can help relieve nasal congestion. Also, make sure the room is comfortably warm, avoiding any big temperature changes.
- Comfortable Bedding: Dress your child in breathable, soft clothing. Avoid too many layers, even if they have a fever—comfort is key!
- Positioning: For children with coughs or congestion, raising the mattress slightly can help them breathe more easily. You can do this by placing a small pillow under the mattress, but ensure they are still in a safe sleeping position.
3. Keeping the Bedtime Routine, Even During Illness
Children find comfort in predictable routines, so try to keep the same routine even during illness. You may need to shorten some parts, like story time or bath time, but keeping activities in the same order can help your child relax and wind down.
4. Extra Comfort Without Disrupting Habits
When children are sick, they naturally want more comfort, but it’s best to avoid making big changes to their usual sleep setup. For example, if they usually sleep in their own crib, try to comfort them there. This helps prevent forming new sleep associations that may be difficult to break after recovery.
- For children used to sleeping in their own crib: Reassure them with gentle strokes and soothing words directly in their bed, avoiding, if possible, bringing them into your bed. If you feel the need to stay close, you could set up a “camp” next to their crib, sleeping nearby to keep changes to a minimum while helping them feel safe.
- If your child usually sleeps close to you: If they’re used to falling asleep in your arms or right beside you, continue to provide that comfort, but be mindful that the extra warmth might lead to discomfort or restlessness during the night.
5. Tips for Common Symptoms
Each type of illness requires a slightly different approach. Here are a few tips to tackle the most common symptoms:
- Nasal Congestion & Colds: A warm bath before bed can help clear the airways, as can using saline drops made especially for young children.
- Fever and Aches: Always check with your pediatrician before giving any medication. Once the discomfort is relieved, your child will likely sleep more peacefully.
- Nighttime Cough: To ease a cough, try elevating the head of the mattress slightly and offer small sips of water to soothe an irritated throat.
Want to try an old-fashioned remedy? Here’s a timeless trick for calming a nighttime cough: place a sliced onion under your child’s bed! According to tradition, the onion releases compounds that help clear the airways and calm a cough. It’s simple: just cut an onion in half, place it on a small dish near the bed, and let it work its magic. The smell may be strong, but many parents swear by it for helping everyone get a better night’s sleep. While there’s no scientific backing, sometimes old remedies can surprise us!
6. Gradually Returning to Normal Sleep Routines
After recovery, it’s normal for your child to take a little time to readjust to pre-illness sleep habits. If you needed to make changes during the illness, now is the time to gently return to the usual routine.
- For children who normally sleep independently: Spend a few nights close to their crib if needed, but gradually reduce your presence to help them settle back into their usual rhythm.
Conclusion
Illness is always a challenging time, and sleep can become difficult for both children and parents. With a few adjustments, you can help your child rest better and support their recovery. If, even after they’ve recovered, your little one continues to have trouble sleeping, consider consulting a sleep specialist for tailored support. Rest assured, peaceful nights will return, and this will soon be just a small chapter in your child’s growth journey.
Your Sleep Consultants at NAP,
Cristina & Meriame
