When your little one is sick, sometimes their sleep takes the biggest hit. Of course, no one wants their little one to get sick, and no one wants their little one to lose out on sleep, but the reality is that during cold and flu season, there’s a good chance that someone in your family is going to come down with some sort of bug. (As I write this, I’m downing Emergen-C and hoping that I’m just tired and not getting sick like my eldest son is!)
And then what do you do when everyone is sick and no one is sleeping? It’s easy to go off the rails when your little ones are under the weather, but I’m here to help you navigate the chaos and learn how to get sleep when sick—so you can get your family’s rest back on track once everyone is feeling better.
Let’s talk about how to make sure your family gets the rest they need to recover and how to transition back to healthy sleep habits once the worst is over.
You might be googling ‘How to Get Sleep When Sick,’ but do you know why sleep really matters when you’re sick?
Before we talk about what sleep might look like when your little one is sick, let’s talk about why prioritizing sleep is so important in the first place. Sleep isn’t just a nice-to-have when your family is fighting off an illness—it’s an essential part of the healing process.
- Sleep helps the immune system: Research shows that quality sleep strengthens the immune system, making it easier for the body to fight off infections.
- Sleep speeds up recovery: When we sleep, our bodies go into repair mode, helping us recover faster from colds, the flu, and other illnesses.
Your little one needs all the sleep they can get.
When your child is sick, the goal is to help them get as much rest as possible—however you can make that happen. It’s okay to bend the rules. Sick days are not the time to stress about sleep schedules. Normally, I recommend following a consistent wake time and consistent bedtime for my clients, both old and young, but that’s not a priority while you’re struggling with sickness. If you need to adjust things temporarily to make sure your little one gets the rest they need, that’s perfectly okay.
Bottom line? Sleep is a crucial part of getting better, so focus on rest first and structure later.
But remember, you need your sleep too!
We don’t want your immune system to be weakened by lack of sleep and then you get sick as well! If possible, share overnight responsibilities with a partner. Nap when your little one is napping. And put yourself to bed earlier than usual too!
What to Expect Sleep to Look Like When Your Family is Sick
Let’s be real—when you or your little one is feeling miserable, sleep is going to look different. That’s normal! Just like we don’t act like our usual selves during the day when we’re sick, we won’t sleep like our usual selves at night either. Here’s what to expect and how to get the best sleep possible when illness hits.
Clinginess & Extra Comfort
Sick little ones often crave extra snuggles, and that’s okay. Your independent toddler might suddenly refuse to sleep alone, and your baby might not want to be put down. This is normal and temporary. When their bodies don’t feel right and they don’t understand why, they look to you for reassurance—just like when they fall and need you to kiss their booboo. Offering comfort now won’t create bad habits, but it will help them feel safe and supported as they recover.
Safe Co-Sleeping Might Be an Option
If your child is waking frequently and everyone just needs rest, safe co-sleeping may be a short-term solution—but only if your child is over 12 months old, per AAP guidelines. Even if your little one doesn’t need you right next to them all night, you might sleep easier knowing you’re close enough to monitor them.
If the family bed isn’t something you want to introduce, at all, there are other ways to stay close while keeping your usual sleep habits intact:
- Sleep in your child’s bed with them instead of bringing them into yours.
- Set up a temporary sleeping space adjacent to either your bed, for your child, or next to your child’s bed, for you.
- Sleep together in a neutral site such as a guest room.
- Create a temporary sleep space in a safe area not usually used for sleep.
If another child or partner is still healthy, consider sleeping separately to prevent the illness from spreading.
Adjusting the Sleep Environment for Better Rest
A few simple tweaks can make a big difference in helping your little one sleep more comfortably:
- For older kids: Try using an incline (for congestion), a humidifier, an air purifier, or doctor-approved medications to ease symptoms.
- For babies: Safe sleep guidelines don’t allow for incline sleeping. If your baby has a stuffy nose, check out this resource on safe ways to help them breathe easier.
And remember, it’s completely normal for sick little ones to wake up more often. Try to balance out lost nighttime sleep with longer naps, offering a nap for older kids who don’t usually take one, and shifting to an earlier bedtime. The goal is to get as much rest as possible while keeping safety in mind—because sleep is one of the best tools for recovery.
How to Get Sleep After Sickness Hits
Regroup & Reset After Illness
The moment your child starts feeling better, you might be tempted to just keep going with whatever sleep habits got you through. But don’t let those temporary adjustments become the new normal!
Know When It’s Time to Reset
Once you’ve disinfected the house, changed over the sheets, and your little one is back at daycare or school, it’s time to transition back to your family’s usual sleep routine.
Have a Family Meeting About Sleep
If your little one is old enough to understand, sit down and talk about the importance of good sleep. Point out that you know sleep has looked a little different lately. Explain that now that they’re feeling better, it’s time to get back to their regular bedtime, sleeping space, and nighttime expectations.
Reinstate Normal Sleep Habits to Get Sleep Back on Track
- If you co-slept during sickness, transition back to independent sleeping.
- If bedtime or wake-up times shifted, gradually move them back to their usual schedule.
- If extra sleep crutches (like middle-of-the-night rocking or lying with them until they fall asleep) were introduced, start phasing those out.
If this transition feels tough, don’t worry! Many families struggle to get back on track after an illness, but the key is to stay consistent and not let temporary habits stick around long-term.
Need Help Getting Back to a Healthy Sleep Routine?
If your family’s sleep was a little shaky before sickness hit—or if you’ve never had a structured sleep plan in place—this is the perfect time to create one! If you’re feeling stuck, I’d love to help you build a plan that works for your family.
Click here to schedule a call and let’s get your family’s sleep back on track.
Wrapping Up: Getting Sleep Back on Track
No one enjoys dealing with a sick little one, but the good news is that their sleep (and yours!) doesn’t have to be completely derailed. Prioritize rest while they’re recovering, make adjustments as needed, and once they’re well again, reset those sleep habits before new ones take hold.
Sickness is inevitable, but sleep struggles don’t have to be. You’ve got this! 💜🧸