When your kid comes down with an illness, it can feel overwhelming, but when that sickness disrupts their sleep, it can send you into a tailspin. You’re not just dealing with a sniffling child; you’re up against the vicious cycle of sickness and sleeplessness. As frustrating as it is, you’re certainly not alone in this. Kids often struggle to sleep when they’re unwell for various reasons. “Anything you can do to help your child feel more comfortable will make a big difference in helping them get the extra rest they need to fight infection,” emphasizes Dr. Shalini Paruthi, an adjunct professor at Saint Louis University School of Medicine and a spokesperson for the American Academy of Sleep Medicine.
Luckily, there are plenty of tried-and-true remedies at your disposal, regardless of whether your little one is battling congestion, a cough, or tummy troubles. Let’s dive into some strategies to ensure they rest easier and recover faster.
Managing Cough and Congestion
1. Steam it Up
Cold weather or dry heating can worsen coughing while thick mucus can lead to a range of uncomfortable symptoms. Dr. Andy Bernstein, a pediatrician from the Chicago area, suggests running a hot bath or shower before bed. Even just sitting in a steamy bathroom helps thin out that mucus, bringing sweet relief and making it easier for your child to breathe.
2. Use a Humidifier
A cool-mist humidifier in their bedroom keeps the moisture levels up all night long—just be mindful of not overdoing it. Too much humidity in closed spaces can lead to mold growth and worsen allergies, so find that sweet spot!
3. Consult about Benadryl
Before reaching for over-the-counter options, chat with your pediatrician about Benadryl. Dr. Bernstein notes it can sometimes help dry out runny noses. Just a heads-up: cold and cough medications aren’t safe for kids under 6, and decongestants should be avoided for those under 12, as per the guidelines from the American Academy of Pediatrics.
4. Saline Nasal Spray
Though it might not be your child’s favorite thing, saline nasal spray can make a world of difference. “Using a saline nasal spray two to four times a day can help thin out the nasal congestion and nasal drip,” Dr. Paruthi adds. It’s a small step that can lead to a more restful sleep.
5. Suction It Out
At night, when kids are still, mucus can pool and dry out, causing more irritation. For younger kids who may resist other methods, use a rubber bulb suction to gently extract that pesky mucus from the back of the nose.
6. Prop Them Up
For kids over two, consider propping them up with pillows as they sleep. This can help prevent mucus from settling in the throat, making breathing easier. But be cautious: this is a definite “no-go” for infants who can roll or find themselves in unsafe positions.
7. Add a Spoonful of Honey
Who would have thought that honey could be so helpful? Research shows it can soothe sore throats and has natural antimicrobial properties. If your child is older than a year, consider offering warm tea with honey before bed—a great way to provide comfort and hydration.
8. Vapor Rub It Up
Remember those nights when your parents would rub mentholated ointment on your chest? It’s not just nostalgia; the American Academy of Pediatrics still recommends it for soothing a cough. As your child sleeps, their body heat helps release the soothing aroma, easing their breathing.
9. Banana Power
Got a case of the runs? Dr. Bernstein recommends bananas at bedtime—they’re a great way to slow down diarrhea and avoid those midnight dashes to the bathroom.
10. Hold Off on Fruits
Even if your little one loves fruit, it might be best to skip it while they’re sick. Some fruits can worsen diarrhea and disrupt their sleep.
Image Source: Dragana Gordic / Shutterstock
