Between late-night gatherings, large meals, and the stress of holiday planning, it’s easy to let sleep fall by the wayside. However, prioritizing rest can help you feel more present and energized to enjoy the holiday.

Here are some strategies to navigate common Thanksgiving sleep challenges.

Large Meals and Sleep

Thanksgiving feasts are known for leaving many people feeling sleepy, often due to the combination of overeating and the presence of tryptophan, an amino acid found in turkey. However, this drowsiness can be misleading. Heavy, rich meals, especially those high in fats and sugars, can disrupt the quality of your sleep later in the night. Overeating can lead to discomfort or indigestion, while sugary treats and caffeine-laden desserts can keep you awake long after dinner.

How to Manage:
Pace yourself during the meal by enjoying moderate portions and balancing heavier dishes with lighter options like vegetables or salads. After dinner, go for a gentle walk to aid digestion and help your body prepare for a restful night. If you feel drowsy right after the meal, try not to nap too long—stick to 20-30 minutes to avoid interfering with your bedtime later.

Late Nights and Family Gatherings

Thanksgiving celebrations often stretch late into the evening, leaving little time for sleep. Whether you’re catching up with family or cleaning up after a big meal, staying up later than usual can make it harder to maintain your sleep rhythm.

How to Manage:
Plan your evening with sleep in mind. While you may stay up later, aim to maintain some consistency in your schedule over the holiday weekend. Try to balance late nights with opportunities to sleep in or take brief naps during the day to recharge.

Travel, Unfamiliar Beds, and CPAP Users

For many, Thanksgiving involves traveling and sleeping in unfamiliar environments. Whether it’s a hotel stay or a visit to relatives, changes in routine, noise levels, and bedding can all impact sleep quality. For CPAP users managing sleep apnea, traveling with the device can be an adjustment.

How to Manage:
Prepare for a better night’s rest by bringing items that make your sleep environment more familiar, like a travel pillow, earplugs, or an eye mask. If you use a CPAP device, make sure to pack it along with any accessories you need. Many CPAP devices are portable, making it easier to stick to your therapy even while away from home. Sticking to your usual pre-sleep routine can also help signal to your body that it’s time for rest.

Thanksgiving Stress

From hosting responsibilities to coordinating travel plans, Thanksgiving can be as stressful as it is joyful. Elevated stress levels can interfere with your ability to wind down and fall asleep.

How to Manage:
Carve out a few moments during the day to practice relaxation techniques like deep breathing or mindfulness. Focus on what you’re grateful for, and let go of small worries to ease into a calm state before bedtime.

Thanksgiving is a time to celebrate, but it doesn’t have to come at the expense of your sleep. By staying mindful of how you manage late nights, meals, travel, and stress—and keeping your CPAP therapy consistent if you have sleep apnea—you can enjoy the holiday to its fullest while still getting the rest you need. After all, feeling well-rested is something to be thankful for!