What to Do When Your Little One is Sick (Without Losing Your Sleep Routine)
It’s inevitable — at some point, your little one is going to pick up a virus.
You might feel like everything you’ve worked hard to establish with sleep and routine is about to unravel or has been sliding since the fevers started. But stay calm — because the good news is, it doesn’t have to.
With a few gentle adjustments, you can support your child through illness and keep your sleep foundation intact.
· Stick close to your usual nap routine
Sick bubs will likely want to sleep more than usual — and that’s okay. Let them rest, but make sure you’re offering feeds or hydration every few hours. Fluids are essential for recovery and comfort.
It’s okay to allow slightly longer naps than normal while they’re unwell — just balance that extra sleep with regular feeds.
· Keep the wind-down routine consistent
Even when your child is under the weather, your familiar wind-down signals (dim lights, quiet play, a short story or cuddle) are so helpful.
This consistency tells their body it’s time to sleep and helps them transition back to normal routines more easily once they’re well again.
· Offer more support if they need it
Illness often makes it harder to self-settle. It’s absolutely fine to offer a little extra help — cuddles, rocking, or staying close while they drift off.
· Start with minimal help, and add more only if needed.
Try not to return to strong past sleep associations if you can avoid it — this will make it easier to return to your usual routine later. A little space to see if bub will go off to sleep before offering some extra reassurances or cuddles. Trying not to overplay your role by forcing the sleep or acting as a sleep prop will help get back on track quickly once they are well again. Once your little one is well again, going back to basics (routine and settling) will help them get back on track.
· Shorter awake windows are normal
Don’t be surprised if your bub tires faster than usual. Awake time is still important, but it’s totally normal for it to shorten while they recover.
· Bounce back with a reset
Once your little one is feeling better, spend a couple of “reset days” re-establishing their regular rhythm. Keep things consistent, offer opportunities to self-settle, and give them the chance to get back into the flow.
They’ll bounce back — and so will you 💛
And if you’re currently stuck under a sniffly, sleeping bub — don’t feel bad. Enjoy those extra cuddles. You’re doing a beautiful job 💜
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