How to Help Your Baby Sleep, Even When Sick
Evenings are a wonderful opportunity to spend quality time with your little one, relaxing together and bonding over bedtime activities. But getting your baby to fall asleep – and stay asleep all night – can be the opposite of relaxing!
Things get even more complicated when your child is under the weather with a cold. When your baby is sick and having trouble sleeping, the whole family suffers. Not to mention, the lack of solid rest makes it so that your little one doesn’t get the critical shut eye they need to feel better.
This article will provide information to help you get baby bedtime down to a science, with tips thrown in for helping your little one snooze better when they’re sick. As always, remember — if you have any concerns or questions, consult your doctor for professional guidance.
Create a Comfortable Sleep Environment
A comfortable sleep environment is crucial for a good night’s sleep, whether you’re an infant or a grown-up.
Ensure that wherever your little one predominantly sleeps is at a comfortable temperature, neither too hot nor too cold. While some studies1,2 support a room temperature between 68- and 72-degrees Fahrenheit for babies, there is no one size fits all number — you’ll need to consider the time of year and the climate where you live, as well as the clothes your baby wears to sleep.
Speaking of, you’ll want dress your child in lightweight, breathable clothing to prevent overheating while they snooze.
The American Academy of Pediatrics (AAP) recommends that parents sleep in the same room – but not in the same bed as a baby.3 This can help comfort them and ensure you are nearby to assist with anything they may need.
If your little one has a cold, try using a cool mist humidifier to add moisture to the air. This can help clear their nasal passages. Place the humidifier close enough that the cool mist can reach them while they sleep, but still safely out of reach. It’s also important to follow the manufacturer’s cleaning instructions and to change the water daily to keep mold and bacteria at bay.4
Establish a Consistent Baby Bedtime Routine
Consistency is key when it comes to bedtime.5 Establish a calming routine that signals to your baby that it’s time to sleep. This can include a warm bath, a gentle massage, a lullaby, and a story. For a sick baby, maintaining this routine can provide a sense of normalcy and comfort, even when they’re feeling unwell.
A tip for bathtime: We recommend using products specifically formulated for baby’s before-bed routine, like Sensitive Skin Aveeno® Baby Oat Extract Bubble Bath. Use the directed amount in a warm bath for calming quality time for both baby and you.
Learn how to bathe a baby and get additional tips here.
A tip for infant massage: Be sure to use a product specifically created for baby’s sensitive skin, such as Baby Daily Moisture Lotion.
Here’s a thorough guide on how to massage baby.
Use White Noise
White noise can be a powerful tool for helping infants fall and stay asleep. The consistent, soothing sound can drown out other noises that might wake your child. If you turn on a white noise machine when it’s bedtime consistently, this can serve as a cue for your little one to learn that it’s time for bed.6,7
Ensure Proper Feeding
Feeding your baby well is essential for their overall well-being and sleep quality. For a healthy infant, ensure they are well-fed before bedtime to prevent hunger-related wakeups.
For a sick baby, they may refuse to eat during the day, which can lead to crankiness at night. Try additional breast milk or formula to ensure they get the nutrients they need to fight off their illness.
Clear Your Baby’s Congestion
If your little one is sick, congestion can make it difficult for them to breathe and sleep comfortably. Parents and caregivers can use a combination of saline drops and an infant-appropriate nasal aspirator to help clear their congestion. If you don’t have these at your disposal, try using a wet cotton swab to gently wipe away any mucus blocking the nostrils.
You may also want to use saline nose drops before feeding to help your baby breathe, and therefore eat, more easily.7
Maintain a Consistent Napping Schedule
A consistent napping schedule can help your baby sleep better at night. Even if they’re sick and fussy come nap time, try your best to help them get some rest.
By maintaining normalcy in their schedule and ensuring they're well-rested come bedtime, you’ll set yourself and your little one up for a better night's sleep – even when they aren’t feeling well.
Stay Calm and Patient
Babies can sense when their parents are stressed,8 which can make them fussy and hard to soothe. Try to stay calm and patient, even when it feels like you’ve tried everything. Gentle rocking, soft lullabies, and a soothing voice can help your child feel more secure and relaxed. For a sick baby, extra cuddles and reassurance can go a long way in helping them feel better and sleep more soundly.
Take Care of Yourself
Don’t forget to take care of yourself. If you’re completely sleep deprived, comforting, caring, and soothing a sick baby will be that much more challenging than if your brain is firing on all cylinders.
While it may be difficult, do your best to sleep when your child is sleeping and, if possible, ask a trusted loved one to stop by and help keep an eye on things while you grab much-needed rest. Even if you still feel exhausted after, know that even a few hours can help you feel sharper and take better care of your little patient.
References:
Tsogt, B., Manaseki-Holland, S., Pollock, J., Blair, P. S., & Fleming, P. (2016). Thermoregulatory effects of swaddling in Mongolia: A randomised controlled study. Archives of Disease in Childhood, 101(2), 152–160. https://pubmed.ncbi.nlm.nih.gov/26515228/
Coleman-Phox, K., Odouli, R., & Li, D. K. (2008). Use of a fan during sleep and the risk of sudden infant death syndrome. Archives of Pediatrics & Adolescent Medicine, 162(10), 963–968. https://pubmed.ncbi.nlm.nih.gov/18838649/
American Academy of Pediatrics Updates Safe Sleep Recommendations: Back is Best. American Academy of Pediatrics. https://www.aap.org/en/news-room/news-releases/aap/2022/american-academy-of-pediatrics-updates-safe-sleep-recommendations-back-is-best/
My baby has a stuffy nose. How can I help them sleep safely? American Academy of Pediatrics. https://www.healthychildren.org/English/tips-tools/ask-the-pediatrician/Pages/my-baby-has-a-stuffy-nose-how-can-i-help-them-sleep-safely.aspx
A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus., Retrieved October 26, 2020, fromA.D.A.M. Medical Encyclopedia. (2018, October 11). Bedtime habits for infants and children. https://medlineplus.gov/ency/article/002392.htm
6 Ways To Help Your Baby Self-Soothe and Find Calm. Cleveland Clinic. https://health.clevelandclinic.org/self-soothing-techniques
Solutions for Your Newborn’s Stuffy Nose. Stanford Medicine. https://www.stanfordchildrens.org/en/topic/default?id=solutions-for-your-newborns-stuffy-nose-197-30216
University of California San Francisco. Is Stress Contagious? Study Shows Babies Can Catch It from Their Mothers. https://www.ucsf.edu/news/2014/02/111661/stress-contagious-study-shows-babies-can-catch-it-their-mothers