Alaskan Summer Transition Adjustment Difficulty - Factors

Alaska is a big state with differences in the amount of light that is emitted across the year. The southern parts of the state have light transitions that are uncomfortable, but not significantly different from the northern part of the lower 48. However, from Anchorage to the far north, the transition is very drastic, and as extreme as it gets. 

How much you have to prepare for your transition, and how much it may affect you, largely depends upon:

• How far north you are
• How sensitive you are to light
• What existing measures you have taken to normalize your circadian rhythm during the winter

On the last bullet point if you have been diligent about any of the following, the transition will likely be easier:

• Using light therapy
• Maintaining pre-sleep rhythm
• Having consistent exercise and eating/drinking habits
• Vitamin D therapy

See: Ways to keep a normal sleep schedule in Alaskan winters

Why Alaskan Winters Can Be Bad for Sleep

Contrary to what you might initially expect, the long darkness is not always conducive to sleep. In Alaska’s dark winters, many people regularly struggle with insomnia and circadian rhythm disorders. This is because the darkness can affect us in many ways. Emotionally, it can lead to the development of seasonal depression. Physically, it's much more difficult to get a lot of activity, and many of our summer habits go out the window. And socially, it's harder to communicate with people and people tend to spend their time mostly at home. 

Secondly, melatonin (the hormone that regulates sleep) responds to light/darkness changes. Lacking light means lacking those cues and changes.

Some people are very good about maintaining consistent social lives, habits, and emotional equilibrium, but many of us aren’t. In all cases, such changes can make it hard to sleep normally.

Why Alaskan Summers Can Be Bad for Sleep

The transition to summer in AK can lead to insomnia symptoms

Alaskan summers can be very hard because of all the light. Like the extreme darkness, a lot of light can inhibit normal melatonin production, which in turn can disrupt your circadian rhythm.

Unfortunately, a lot of light also has the added effect of being physically disruptive for sleep. You have to physically try and block the light out of your room, and, psychologically, it always feels like daytime.

Furthermore, there is an odd pressure many of us feel to get so much done in the summer because we have been cooped up all winter – Alaskan’s who are not “winter people” may struggle with this more.

Ways to Adjust Sleep During Alaskan Summer Transition

The transition from summer to winter can be particularly hard for several reasons. There is a lot of  potential for change in habits, activities, and socializing. Also, your circadian rhythm may have adjusted to the environment (darkness) and is now required to respond to different cues.

Some ways to help adjust are:

• Use light therapy in winter and early spring, until the actual light schedule matches that of your therapy regimen
• When you stop using light therapy, start using blackout curtains in your room
• Invest in good blinds to use in common rooms to be used in the evening
• Try and get as much fresh air (walks are good!) as possible after work
• Try and be aware of how your habits change during the winter-summer transition, and ease yourself into the “summer norm”
• Importantly, try and keep the same sleep schedule and routine

The reality is that seasonal insomnia or sleep disorders may be very difficult for you to prevent or mitigate. If you have tried everything and are still struggling, feel free to talk to us.