Winter wellness for tamariki under five

8 July 2026

The heralding of a new year for Māori is represented by the rising or setting of different stars and constellations. For some iwi, it is the rising of Puanga or the setting of Rehua that marks the start of a new year. For others, it is Matariki that signals the start of a new year as the Pleiades star cluster rises in winter. The nine stars of Matariki each hold their own domain of care. Matariki is seen all year round, though in the winter she is seen reappearing in the morning sky, signalling a deep connection to the environment for nourishment, protection and nurturing. This winter let their light guide the way we nourish, protect, and nurture our tamariki.  

Matariki is a time of reflection, celebrating the present, and planning for the future. These 12 wellness tips for families with children under 5 are each woven with one of the 12 key values of Matariki — reminding us that keeping our tamariki healthy is an act of love, community, and pride.

Everyone in the whānau helps keep pēpi safe while they sleep 

The risk of SUDI increases in winter – a safe sleep space for pēpi for every sleep is so important. Use a flat, firm bed with firm sides, like a wahakura, cot, or bassinet. Always place pēpi on their back, face up and face clear, with nothing near their face. Sleep is when our bodies repair and our immune systems strengthen. Tamariki under five need 10-14 hours of sleep.

Keep baby’s sleep space smoke, vape, alcohol, and drug-free. Fathers and everyone in the whānau help keep pēpi safe while they sleep. 

Dress babies in layers 

Babies cannot regulate their temperature like adults. Keep pēpi warm but not too hot by dressing in one more layer than you are wearing. Start close to the skin with a soft onesie, then add a warm layer, then a jacket or blanket over the top. Natural, breathable fibres such as cotton or wool are better options than polar fleece and fabrics such as rayon, nylon, and polyester which are not as breathable. 

Feel the back of their neck – it should feel warm but not sweaty. If their neck and back are warm, cold hands and feet are okay.

Stay home when unwell

Cold weather can weaken our immune system and germs spread more easily. Stay home when unwell. Ensuring tamariki are well before returning to daycare or kura means they’ll have the energy to play and learn – and they won’t share their bugs. 

Contact PlunketLine 24/7 on 0800 933 922 for free advice from a Plunket nurse.

Good hand hygiene for everyone 

Washing hands is one of the most effective ways to stop bugs from spreading. Wash hands before eating, after using the toilet, after blowing noses, and when you get home. Help tamariki wash for at least 20 seconds by singing a song together! 

Germs spread through eyes, nose and mouth. Try not to touch your face with unwashed hands. 

Check immunisations are up to date 

The best protection we can give our tamariki is to ensure their vaccinations are up to date. This includes the flu vaccine, which is recommended every year from six months of age, and the COVID-19 vaccine. Celebrate keeping your whānau safe! 

Check your Well Child Tamariki Ora book or ask your nurse if you are unsure what is due. 

Nourish with immune-boosting kai

Winter is a wonderful time for warm, hearty meals. Offer plenty of colourful vegetables and fruits rich in Vitamins A, C and E — think kumara, broccoli, pumpkin, citrus, and avocados. A variety of colours means a variety of nutrients.

Vitamin A: orange vegetables | Vitamin C: citrus and kiwifruit | Vitamin E: avocado and peanut butter

Stay connected — winter is for coming together

Winter can be isolating, especially with young tamariki at home. Make a habit of staying connected with friends, whānau, and your community — a visit, phone call, or a playgroup can make a real difference.

Connection protects mental wellbeing of both caregivers and tamariki.

Read together

Rainy winter days are perfect for getting cosy at home with some whānau activities — it’s never too early to start reading to your pēpi. Reading to your tamariki builds their language skills, grows their interests, and strengthens your bond. Talk about the pictures and the characters — these conversations matter.

Libraries are free and warm! Many have special story times for tamariki in the winter months.

Keep a warm, dry, clean, healthy home environment

Cooler weather means more time indoors — a warm, dry, well-ventilated and smoke-free home protects your tamariki from illness. Winter bugs love surfaces — regularly clean high-touch areas like door handles, light switches, and toys. A healthy environment supports healthy tamariki.

Open a window each morning for 10 minutes, even in winter — fresh air replaces stale indoor air and reduces mould risk. If you see mould, treat it quickly and tell your landlord.

Wrap your tamariki in culture and heritage

Winter is a wonderful time to wrap your tamariki in your culture and heritage. Sing waiata or lullabies passed down through your whānau. Incorporate traditional colours or patterns — a Māori kākahu, a Pacific design, or a fabric from your tīpuna homeland.

The stories, songs, and words you share become part of who your child is. Identity is a warmth that goes deeper than a blanket.

Love and warmth matter most

Beyond warm clothes and nourishing food, tamariki need to feel loved and secure. Cuddles, eye contact, and time together build resilience. Your presence is the greatest protection you can offer.

Even on hard days, a moment of calm connection — a hug, a smile — means the world to a young child.

Remember those who guide us

Matariki is a time to remember our tīpuna — our ancestors — and the wisdom they passed down. Many traditional practices of keeping warm, eating well, and coming together as whānau are as important today as ever.

Share stories with your tamariki about how whānau and communities have cared for each other through many winters.