Frequent illnesses in kids are usually normal this time of year, and parents and caregivers can take small science-backed steps to help.
Fall is here—the season of crunchy leaves, cozy meals, and…endless sniffles. If your child seems to catch every bug floating around this time of year, you’re not alone. And you’re not doing anything wrong. With two kids in daycare and pre-K myself, I feel the familiar dread of “sick season” and the urge to do whatever I can to keep them healthy and in school.
🦠 What’s Normal, Anyway?
For daycare and school-aged kids, lots of illness in the fall is expected and usually normal. On average, young children get about 7–12 respiratory infections per year, especially in their first year of daycare or school. Since each cold can last 1–2 weeks or even longer, it may feel like they are always sick. But that’s usually not a sign of a weak immune system—it’s a sign that their immune system is learning. This is why respiratory infections start to become less frequent as children get older.
🍂 Why Fall Is “Sick Season”
Fall brings together just the right mix of conditions for illness:
- Immune systems that are still learning.
- Dry air that makes it easy for viruses to enter through nasal passages.
- Indoor crowding and activities, where viruses spread more easily.
- New classrooms = new germs.
- Seasonal viruses like flu, RSV, and COVID-19 typically peak in colder months.
I asked my kids’ teachers to name a few classic germ-sharing behaviors unique to classroom environments: shared toys being passed around and put in mouths, swapping of water bottles, and uncovered coughs and sneezes are common culprits.
🧼 What You Can Do
There’s no way to prevent every illness, but science shows certain steps can help:
- Get recommended immunizations: Annual flu shots [archived link] are recommended for everyone 6 months and older. They help reduce flu illnesses, doctor’s visits for flu, and missed school days. The flu shot also helps prevent severe cases, even when breakthrough infections happen. Read more on why it’s important to get the flu shot this year from Nerdy Girl Dr. Sarah Whitley Coles. Annual COVID-19 vaccines are important, too–read more about the latest on COVID-19 vaccines in this hot-off-the-press post.
- Prioritize sleep: Kids need lots of sleep — about nine to 11 hours for school-aged kids and 10 to 14 for preschoolers and toddlers. This helps with optimal immune function.
- Stay active: Exercise helps keep kids healthy, and strong overall health supports a healthy immune system. For kids 6 and older, aim to get active at least an hour each day, whether it’s rolling in the leaves, going on a scavenger hunt, or doing kid-friendly yard work.
- Support nutrition: A colorful plate including fruits, veggies, whole grains, lean proteins, and dairy or fortified alternatives offers the nutrients kids’ immune systems need. While no single food prevents illness, a nutrient-dense diet[archived link] helps build a strong foundation for fighting germs.
- Promote good hygiene habits: Teach kids how to wash their hands, cough and sneeze into their elbows, and to blow their nose in a tissue when they’re old enough.
- Limit sharing: Label any food or drink items sent to school with your child’s name and remind them to only use their own water bottles, cups, and eating utensils.
- Clean high-touch surfaces: Clean and disinfect doorknobs and handles, light switches, tables and desks, shared electronics, play mats, and other areas little hands commonly touch. Clean first soap and water (or a mild detergent) to remove grime, disinfect second with an EPA-registered disinfecting product[archived link] or diluted bleach solution to kill germs, and always make sure surfaces are safe before kids use them again.
- Avoid smoke exposure: When kids breathe secondhand smoke, they can have more frequent colds, ear infections, pneumonia, and other health problems.
Nerdy Bonus: Do I need to treat my kid’s fever with medicine?
Fever often worries parents, but it’s actually a sign the immune system is working. A fever slows viruses and revs up defenses. Unless it’s high or prolonged, a fever doesn’t always need “fixing” with medicine. Read more about fevers, including when and how to treat them. Of course, you know your child best—always check with a clinician if you are concerned or unsure.
Bottom line: Fall illnesses are frustrating but usually normal. Your child’s immune system is doing its job—learning, adapting, and growing stronger. Support it with sleep, nutrition, physical activity, vaccines, and good hygiene. We’ve got this!
