Managing Sleep During Illness: Tips from a Sleep Consultant Mum

Ah, the joys of parenthood—snuggles, giggles, and the inevitable bouts of sleepless nights when your little one catches a cold. As a baby sleep consultant and mum of two young kiddos, I’ve been in the trenches. Sleep training? Nailed it. Then comes illness, and it’s like life throws a curveball. Suddenly, all those lovely stretches of uninterrupted sleep seem like a distant memory.

But fear not! Here are some practical tips to help you navigate the sleepless nights when your child is under the weather.

1. Adjust Your Expectations

First off, let’s be real. Sick kids don’t sleep like they do when they’re healthy. And that’s okay! Give yourself grace and remember: this too shall pass. Prioritize comfort over schedules, and don’t panic if your baby wants more cuddles, sleep all day or wakes more often than usual.

2. Keep Them Comfortable

A stuffy nose, a fever, or an achy tummy can make lying down unbearable. Here’s what helps:

Use a humidifier: Moist air can do wonders for dry coughs and blocked noses.
Saline drops and a nasal aspirator: Not glamorous, but oh-so-effective.
Layer wisely: Opt for breathable, light pajamas if they’re feverish, or add cozy layers if they’re chilly.
Offer plenty of fluids: Staying hydrated can help thin mucus and soothe sore throats.

*** Check with your pediatrician before trying any home remedies or over-the-counter medications.

3. Stick to the Routine (Mostly)

Children thrive on routine, even when they’re sick. Keep their bedtime rituals—bath, books, cuddles—as close to normal as possible. But be flexible! If they’re too miserable for the usual routine, a simplified version (or extra cuddles) can be just as soothing.

4. Embrace Nap Survival Mode

Illness often means disrupted night sleep, so naps become crucial. If your baby struggles to sleep independently when sick, help them out. Rock them, hold them, or let them nap in the stroller or carrier. You’re not creating bad habits; you’re surviving.

Pro tip: Keep naps capped to ensure they don’t interfere with nighttime sleep (if that’s even still a thing right now).

5. Tag Team If You Can

If you have a partner, divide and conquer. Take shifts during the night so both of you can get some rest. If you’re solo parenting, consider enlisting help from family or friends during the day to sneak in a nap yourself.

6. Be Kind to Yourself

Illness in the house means you’re running on fumes. Forget the laundry, let the dishes pile up, and focus on the basics: keeping your little one hydrated, comfortable, and as rested as possible. Order takeout. Skip the mum guilt. Also, I ALWAYS get whatever the kids have worse so parenting while ill is just HARD. So embrace the midday nap on the one day you are kid free or pay for the sitter so you can take a eucalyptus and lavender bath or a steamy shower.

7. Bounce Back Gracefully

Once your child is healthy again, gently return to their usual sleep habits. If sleep associations cropped up during their illness (like needing to be rocked to sleep), reintroduce independent sleep skills with patience and consistency. They’ll adjust back—I promise!

The Silver Lining

While sleepless nights with a sick baby are tough, they’re also a reminder of how deeply we love our kids. Those extra snuggles, the midnight forehead kisses, the way they cling to you because you’re their safe place—it’s exhausting but also beautiful.

Hang in there, parents. You’ve got this. And if you need more support, reach out to a sleep consultant (hint, hint) to help you get back on track once everyone is healthy again.

Managing sleep during illness.