As Thanksgiving approaches, many of us focus on gratitude, family, and the joy of a delicious meal. But amidst the celebration, there’s one gift you might be overlooking: the gift of quality sleep. While carving the turkey and sharing thanks, don’t forget to carve out time for rest—because sleep is an essential ingredient of the secret sauce for thriving at home and in the workplace.
For adults, especially those 60 years old and older, sleep is just as critical and often more elusive. It affects everything from memory to mood to physical health, yet it’s often one of the first things we sacrifice. With busy schedules and seasonal stress, how can we reclaim the restorative power of sleep this holiday season?
Why Sleep Matters
Sleep isn’t just about feeling rested. It’s the body’s time to repair, rejuvenate, and recalibrate. Proper sleep helps regulate hormones, maintain heart health, and boost immunity—important for staying strong through the colder months. At work, sleep supercharges focus, creativity, and decision-making. Research shows that well-rested individuals are better at problem-solving and team collaboration, crucial skills for workplace success.
On the flip side, poor sleep can lead to burnout, heightened stress, and even long-term health issues like diabetes or cardiovascular problems. It’s a lot harder to bring your best self to the Thanksgiving table—or the conference table—when you’re running on empty.
Thanksgiving Sleep Challenges
Holidays can disrupt sleep routines in many ways. Rich meals, late-night festivities, travel, and seasonal stress can all take a toll. Overeating turkey and pie may leave you drowsy in the afternoon but wide-eyed at bedtime.
However, Thanksgiving also provides an opportunity to hit the reset button on your sleep habits. Use this long weekend to prioritize rest and start new routines that promote better sleep year-round.
Tips for Better Sleep
(From the National Institutes of Health)
- Stick to a Schedule: Try to go to bed and wake up at consistent times, even on holiday weekends. This keeps your body’s internal clock in sync. Especially during the winter when we can no longer rely on the sun to tell us when it's time to sleep, having a regular schedule will help regulate your sleep.
- Limit Bright Light Before Bed: Because your circadian rhythm reacts to light, being exposed to bright lights, like your phone or TV screen or even your hallway lights, right before bed can confuse your body and make it harder to fall asleep. You can try using soft lamps, candles, or other gentle lights to help you see but allow your body to understand that it's nighttime, making it easier to fall asleep.
- Mind Your Meals: Enjoy the Thanksgiving feast, but avoid overindulging too late in the evening. Heavy meals can cause discomfort that disrupts sleep. Instead, wind down with a light snack, such as a banana or a handful of nuts.
- Create a Sleep Sanctuary: Make your bedroom a restful retreat. Keep it cool, dark, and quiet. Consider blackout curtains or white noise machines if you’re staying with relatives, have guests over, or are sensitive other noises.
- Practice Gratitude: Thanksgiving is all about gratitude, and it turns out this mindset can improve sleep. A simple gratitude practice—like jotting down three things you’re thankful for or praying and expressing gratitude to Heavenly Father before bed—can reduce stress and help you drift off peacefully.
- Limit Caffeine and Sugar: While that XL energy drink or those chocolate candies may be how you survive the cooking and shopping demands of the holiday season, they can interfere significantly with sleep quality. Consume caffeine and simple sugars in moderation and avoid them in the hours leading up to bedtime.
- Embrace an Evening Wind-Down: Instead of scrolling through your phone, try a calming activity like reading, meditating, massaging your arms and legs with lotion, or taking a warm bath. With consistency, these habits can begin to signal to your brain that it’s time to relax.
- Choose naps wisely: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day to prevent it from affecting your nighttime sleep.
Sleep Is Something to Be Thankful For
As you reflect on what you’re grateful for this Thanksgiving, consider adding sleep to the list. It’s a gift you give yourself—one that pays dividends in better health, sharper focus, and greater happiness. So, while you’re counting your blessings, don’t forget to count those Z’s too.
Happy Thanksgiving, and sweet dreams!
Disclaimer: The image and much of this article were created by generative AI.