Well, we ended our summer with a nasty bout of Covid. The timing was awful. Not only did we have to cancel a planned get together with friends, we had to cancel EVERYTHING in the final 2 weeks of the school break. And we are still not back to normal. Having 5 children means that, when something like this hits, it takes time to cycle through all 7 of us. We are so looking forward to having everyone back to school/pre-school and finding some normality and routine once again.
And, as we continue through September, greeted by the colder, wetter days, it is almost inevitable that our children will succumb to at least one of the many winters bugs circulating. It will be no surprise to hear that the average toddler is ill about 6 times a year. When this happens, sleep is often the first thing to suffer.
Even those children who usually sleep well may need more help falling and/or staying asleep when they are ill. Coughing, congestion and vomiting are a cause of frequent night wakings and many parents will find themselves spending extra time reassuring and resettling their little ones. This is completely appropriate under the circumstances and, once the child is feeling better, things should return to normal naturally. However, some children may develop new sleep associations as a result of the additional input and require help getting back on track.
It goes without saying that when your child is ill you will do whatever you can to keep them comfortable. Managing sleep during illness can be difficult, even with mild symptoms, and often it is necessary to make decisions that conflict with current advice around 'optimal sleep habits'. Let's talk about how you can minimise the chances of this having an impact on your child's sleep in the longer term.
NOTE: If your child has a very high temperature, a rash or appears to be in a lot of pain, you should consult a GP or other health professional. They will also be able to offer advice regarding over the counter medications to alleviate discomfort.
Sleep During Illness
Before your child goes to bed, ensure they are as comfortable as possible. In doing so you will reduce the need to intervene and the chances of new sleep associations developing.
Optimise the sleep environment. Your child's sleep space should be cool, dark and calming. Some children benefit from the use of white, pink or brown noise. If your child is very unwell, you may wish to camp out in their room for a night or two. This is preferable to bringing them into your bed, so the sleep environment is kept as stable as possible. A cool-mist humidifier can help if your child has a persistent cough.
Try to stick to your child's usual bedtime and routine. As with the sleep environment, consistency is key here and will make life easier once things are back to normal. If your child cannot fall or stay asleep, repeat the last part of their routine, then try again. If they are still unable to fall or stay asleep due to their symptoms, you will need to offer them more support. This might involve staying next to or holding them until they fall asleep. Stay as 'hands off' as you can, but don't be afraid to offer full support if necessary. You can get back on track later, once your child is well again.
As with nighttime sleep, try to stick to your child's usual nap time(s) and routine. If their symptoms prevent them from falling or staying asleep, consider offering a contact or 'on the move' nap. Whatever you can do to keep things on schedule for the few days your child is unwell will help prevent overtiredness and additional disruption of nighttime sleep. But please don't panic if things don't go to plan. Again, once your child is feeling better, sleep should revert to normal within a couple of weeks.
TAKE HOME MESSAGE
At the end of the day, the priority while your child is poorly is to offer what they need in the moment, without worrying about creating 'bad habits'. You can address any niggles once your little one is on the mend.
If you need help with resetting your child's sleep habits after illness, a holiday or simply because things have become 'out of sync', please don't hesitate to get in touch. My initial consultation is always completely free.
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