INTRO
Sick season is… a lot. 🤧
Somehow someone is always coming down with something, and the constant cycle of runny noses, coughs, and bedtime battles can feel never-ending.
This year I asked ChatGPT to help me build a simple, clean-ingredient sick-season plan that actually fits real mom life — nothing complicated, nothing Pinterest-level, just things that WORK.
Below is my complete sick-season survival guide, including every product we rely on.
Every item is linked in one place here!
(Bookmark this — you’ll use it all season.)
⭐ 1. HOME REMEDIES THAT ACTUALLY HELP
Simple routines + clean ingredients = BIG difference.
Our Clean Sick-Season Kit:
• Warm bath with clean Epsom salts
• Steamy bathroom for sinus relief
• Saline spray + NoseFrida for congestion
• Cool-mist humidifier
• Kidsafe eucalyptus oil (used outside the humidifier)
• Magnesium lotion on feet before bed
• Clean chest rub (no petroleum or synthetics)
• Manuka honey (age 1+) for cough support
These are my go-to foundational remedies whenever symptoms start to pop up.
⭐ 2. IMMUNE BOOSTERS KIDS ACTUALLY TAKE
Clean, gentle, and battle-free.
• Clean-ingredient Vitamin C gummies
• Elderberry syrup mixed into applesauce
• “Immune pops” → orange juice + coconut water + berries
• Probiotic yogurt tubes (Siggi’s / Stonyfield)
• Bone broth with kid-friendly noodles
• Sunshine + outdoor movement
These support the immune system without adding tantrums or sugar crashes.
⭐ 3. HYDRATION: ELECTROLYTES WE USE
Hydration is EVERYTHING during illness, fevers, coughs, and travel.
Redmond’s Re-Lyte (including Kids Electrolytes)
My daughter LOVES their kids version.
✔ Clean
✔ No junk
✔ Great minerals
👉 15% off with code: KEETOWELLNESS
Goodonya Electrolytes
Cleanest lemonade-like electrolyte ever.
✔ Organic
✔ No sugar
✔ No natural flavors
👉 30% off with code: KEETOWELLNESS30
Also available on Amazon:
Sugar-free, clean hydration packets
Use these at:
• first sign of sickness
• during fevers
• after vomiting
• during travel
• anytime hydration needs a boost
⭐ 4. CLEAN FEVER SUPPORT
When a fever hits, simple + gentle works best.
Clean Fever Reducer
Paired with:
• Lukewarm bath
• Light layers
• Hydrating snacks
• Electrolytes
• Extra comfort
This helps manage fever without synthetic dyes or artificial additives.
⭐ 5. CONGESTION ROUTINE (THE ONE THAT WORKS)
This is our most effective nighttime congestion combo:
Congestion Kit:
• Steamy bathroom (5–10 minutes)
• Saline spray → suction → humidifier
• Slight mattress elevation
• Warm apple juice with a tiny pinch of cinnamon
• Clean chest rub
• Cool bedroom + white noise
Kids sleep SO much better when airways are clear.
⭐ 6. NIGHTTIME COUGH ROUTINE
If your kid coughs the SECOND their head hits the pillow… same.
What helps:
• Manuka honey (age 1+) before bed
• Humidifier placed 3–6 feet from bed
• Cool room (67–70°)
• Warm water
• Slight shoulder elevation (NOT pillows under head)
• Chest rub + magnesium lotion combo
This reduces coughing fits and helps them settle back into sleep quicker.
⭐ 7. TRAVEL IMMUNE CHECKLIST
We use this for holidays, airplanes, road trips, and hotels.
Travel Immune Support:
• Immunity drops
• Elderberry packets
• Hydration packets
• Travel diffuser + Kidsafe oils
• Vitamin C–rich fruits (kiwi, oranges, berries)
• Sanitizing wipes
• After-travel reset: warm bath + magnesium lotion + early bedtime
This prevents the classic “travel → immediate sickness” spiral.
⭐ 8. HOW TO HELP KIDS SLEEP WHEN THEY’RE SICK
Better sleep = faster recovery.
Sleep Support Tools:
• Warm bath
• Magnesium lotion
• Lavender sheet spray
• Dark, cool room
• White noise
• No screens
• Warm liquids before bed
• Predictable, low-stress routine
Even small improvements in sleep make a HUGE difference in recovery.
⭐ 9. WINTER SICK-SEASON CHEAT SHEET
A simple quick-reference for overwhelmed mornings:
Use This For:
Congestion → saline + suction + humidifier
Night cough → honey + cool room + shoulder elevation
Low appetite → smoothies + broth
Dry cough → humidifier + warm liquids
Fever → lukewarm bath + clean fever reducer
Sore throat → honey (1+) + warm water
Travel → hydration + wipes + immune drops
Always Keep On Hand:
• Saline spray
• NoseFrida
• Humidifier filters
• Chest rub
• Magnesium lotion
• Honey
• Electrolyte packets
• Probiotics
• Bone broth
• Clean fever reducer
Everything is organized inside the Amazon storefront for quick restocking.
⭐ 10. SHOP EVERYTHING IN ONE PLACE
Your full sick-season toolkit is here.
Electrolytes:
• Redmond’s Re-Lyte — 15% off: KEETOWELLNESS
• Goodonya Electrolytes — 30% off: KEETOWELLNESS30
Everything else — remedies, immune boosters, throat support, humidifiers, chest rubs, thermometers, and more — is organized inside my Amazon Sick Season folder.
