Sleep Disruptions from Illness & Teething: What Parents Can Do

There’s nothing quite like the heartbreak of seeing your child unwell—and when sleep starts falling apart too, it can feel like everything is unravelling. Whether it’s a blocked nose, a barking cough, or those pesky molars finally making an appearance, illness and teething can wreak havoc on your little one’s ability to settle, stay asleep, or even find comfort at bedtime.

These sleep disruptions, while difficult, are also temporary. With a gentle, informed approach and a big dose of compassion (for your child and yourself), you can guide them through it—and protect your family’s rest in the process without creating long lasting sleep regressions.

Why Illness and Teething Disrupt Sleep So Much

Sleep is already a sensitive process for young children. Even the smallest changes in comfort, environment or routine can lead to extra wake-ups for some. So when they’re not feeling 100%, everything becomes harder.

Illness affects sleep because the body is fighting off infection—which often comes with symptoms like congestion, fever, sore throats, or upset stomachs. These make it harder for a child to fall asleep and stay asleep. Plus, the discomfort often peaks at night, when they’re lying down.

Teething adds another layer, with gum discomfort that’s persistent and poorly timed. Most babies start teething around 6 months and continue well into toddlerhood. The molars, which appear later, tend to cause more discomfort than the early front teeth.

Both of these scenarios can increase your child’s need for closeness, reassurance, and—yes—your patience.

Spotting the Signs of Sleep Disruption

Sometimes, it’s obvious: your child has a cold, is teething, or has a temperature. But often, poor sleep is one of the first signs you’ll notice. Here are a few red flags to watch for:

• Increased night waking's or resistance to bedtime

• Fussiness when lying down (particularly with congestion)

• Frequent night feeds or comfort-seeking

• Shorter naps or no naps at all

• Needing more reassurance from you (and fast!)

If you’re seeing these signs and suspect illness or teething, it’s time to press pause on strict routines and focus on comfort-led care with my golden rule ALIVIATE DON'T DEVIATE.

Practical Ways to Support Sleep Through It

Let’s be real: You can’t “fix” teething or banish a cold overnight. But there are things you can do to make sleep a little easier for everyone in the meantime.

1. Comfort and Connection First, Always

This isn’t the week to worry about independent sleep or weaning off the dummy. Your child needs reassurance. Cuddles, contact or extra reassurance are all perfectly OK while your child is unwell. Think soft lullabies, extra rocking, and offering soothing items like a favourite comforter or chilled teething ring/ pain relief if needed.

2. Simplify the Bedtime Routine

You might not manage bath, book and bed every night—and that’s OK. Focus on a shortened version that still feels familiar. A quick cuddle, a short story, and a calming song can still signal to your child that sleep is coming, even if they’re feeling under the weather.

3. Make the Sleep Environment Work for You

Keep the room dark, quiet and cool. If your child has a cough or congestion, a plug in humidifier can make a big difference. Slightly elevate the mattress (safely! and not for babies who are not mobile yet) to ease breathing. And make sure their PJs and bedding are breathable to avoid overheating.

4. Feed More Frequently (If Needed)

Teething and illness can lead to extra thirst or hunger but also dehydration if combined with a fever. Offering a feed—breast, bottle or sips of water—can be comforting and nourishing, even overnight. Don’t worry about bad habits forming; you can always scale back when they’re feeling better.

5. Trust the Bounce-Back

One of the biggest worries I hear from parents is: “What if this ruins all the progress we made with sleep?” The truth is: routines and rhythms are resilient. Yes, there may be a bit of a setback—but with gentle guidance, most children bounce back quickly once they feel better as long as you only deviate for a night or 2 (which is usually long enough to get past any peaks in sickness and teething flare ups).

When to Ask for More Help

If your child’s sleep doesn’t begin to return to normal within a few days after symptoms clear up, it may be time to check in. Sometimes, ongoing sleep disruption is more than just teething or a bug—it could be a sign that your child’s sleep foundations need a tweak.

Here are some signs it’s worth getting support:

• Your child is waking every hour multiple nights in a row

• Naps have become completely erratic or non-existent

• They’re resisting bedtime with increased anxiety or upset

• You’re feeling completely burnt out and unsure what to try next

Remember, you don’t have to go through this alone. There are tools, plans, and expert help available to support you—whether that’s through a tailored sleep plan or a one-to-one coaching call.

A Real Parent Story

Sophie, mum to 18-month-old Grace, was deep in sleep training when sickness hit—hard. “She was waking every 90 minutes again,” Sophie shared. “It felt like we’d gone back to square one.”

Instead of powering through, Sophie hit pause. She reintroduced some comforts (a cool wash before bed and more cuddles at bedtime), shortened their bedtime routine, and focused on soothing strategies like extra milk and a humidifier at night.

After 5 days, Grace was back to one night wake and napping longer than ever before. “I’m glad I listened to Kath and gave her what she needed in the moment. She bounced back so quickly.”

Final Thoughts

Sleep setbacks from illness or teething can feel endless—but they’re not. With calm, consistent care, your child can rest and recover—and so can you. Prioritise comfort, make small tweaks to your routine, and trust that this too shall pass.

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You’re doing better than you think. And rest is possible—even now.