Recovering from Holiday Sleep Debt: How CPAP Can Help You Reset

The holiday season often brings late nights, busy days, travel, and social events that quietly disrupt sleep routines. While it may feel temporary, these changes can lead to sleep debt — the cumulative effect of not getting enough quality sleep over time. For people using CPAP therapy, the good news is that recovery is very achievable with a few intentional steps.

Reset your body clock with a consistent schedule

One of the most effective ways to recover from sleep debt is returning to a regular sleep schedule as soon as possible.¹ Sleeping in for a day or two may feel helpful, but true recovery comes from consistency. Going to bed and waking up at the same time each day helps reset your body clock and supports deeper, more restorative sleep across the week.

Use your CPAP every time you sleep

Consistency with CPAP therapy is especially important when catching up on lost sleep. Using your CPAP every night — and even during short naps — ensures your airway stays open so your body can reach the deeper stages of sleep needed for recovery. Skipping therapy, even occasionally, can slow progress and leave you feeling persistently tired.²

Support better sleep with simple daily habits

Small lifestyle adjustments can make a big difference after the holidays. Limiting caffeine and alcohol, particularly in the afternoon and evening, helps reduce sleep disruption and improve sleep quality.³ While these habits may be harder to reset after festive periods, pulling them back can help your sleep stabilise more quickly.

Nap smart, not long

Naps can be useful when you’re feeling run down, but timing and length matter. Short naps of 20–30 minutes can provide a gentle energy boost without interfering with nighttime sleep.⁴ Longer naps, especially later in the day, can make it harder to fall asleep and may prolong sleep debt rather than resolve it.

Move gently and stay hydrated

Light exercise such as walking or stretching supports your circadian rhythm and can reduce daytime fatigue.⁵ Staying well hydrated also plays a role in overall energy levels and sleep comfort, particularly for CPAP users who may experience dryness overnight.⁶

When to seek extra support

Recovering from holiday sleep debt takes time, but consistent CPAP use and supportive habits usually lead to noticeable improvements in energy and alertness. If you continue to feel unrefreshed on waking or struggle with ongoing fatigue, speak with your doctor or sleep specialist. A review of your CPAP therapy, mask fit, or pressure settings may be all that’s needed to help you feel rested and back on track.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. Newsom, Rob. “Sleep Debt: Can You Catch up on Sleep?” Sleep Foundation, 1 Apr. 2022.

2. “Skipping CPAP Therapy? Here’s What Happens If You Don’t Use Your CPAP Machine.” CPAP.com Blog, 2026.

3. “The Unexpected Impact of Caffeine and Alcohol on Sleep.” Sleep Foundation, 5 Dec. 2023.

4. Summer, Jay. “Do Power Naps Work?” Sleep Foundation, 21 Apr. 2023.

5. Shen, Bingyi, et al. “Effects of Exercise on Circadian Rhythms in Humans.” Frontiers in Pharmacology, 2023.

6. Suni, Eric. “Surprising Ways Your Hydration Level Affects Your Sleep.” Sleep Foundation, 2 Feb. 2023.