---
title: Adjusting Your Sleep Patterns as a Newcomer to Alaska
description: Moving to Alaska can be fun and exciting, but come with some challenges in regards to sleeping. Continue reading to learn more about the adjustment.
image: https://info.ancsleep.com/hubfs/Canva%20images/Canva%20Design%20DAGSkYwr1DI.png
---

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# ANCSLEEP BLOG

# Adjusting Your Sleep Patterns as a Newcomer to Alaska

Posted by [Darian Dozier](https://info.ancsleep.com/blog/author/darian-dozier) on Mar 7, 2025 8:00:00 AM

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Moving to Alaska is an exciting adventure, but it comes with unique challenges, especially when it comes to adjusting your sleep patterns. Alaska’s extreme variations in daylight—from long, bright summers to dark, cold winters—can significantly impact your body’s natural sleep-wake cycle. If you’ve recently moved to the Last Frontier, you may find it difficult to maintain a regular sleep routine, but with some planning and mindfulness, you can adjust to Alaska’s unique light cycles and ensure you’re getting the rest you need.

In this blog post, we’ll explore how Alaska’s environment affects sleep and provide practical tips for adapting your sleep patterns to your new surroundings.

## Understanding Alaska’s Extreme Daylight Changes

One of the biggest sleep challenges for newcomers to Alaska is the state’s extreme seasonal daylight fluctuations. Depending on where you live in Alaska, you’ll experience:

**Summer (May to August):** In places like Anchorage, Fairbanks, or further north in Barrow (Utqiagvik), [summer days can bring 18-24 hours of daylight.](https://info.ancsleep.com/blog/sleep-tips-for-alaskan-summers) This phenomenon, known as the **midnight sun**, can make it difficult for your body to recognize when it’s time to wind down and sleep.

**Winter (November to February):** On the flip side, [Alaska’s winters bring extended darkness](https://info.ancsleep.com/blog/5-ways-to-adjust-sleep-schedule-during-alaska-winter-transition), with some regions only receiving a few hours of daylight—or none at all—each day. The long nights can leave you feeling fatigued or even lead to [**seasonal affective disorder (SAD)**.](https://info.ancsleep.com/blog/seasonal-affective-disorder-and-sleep-loss)

These extreme light cycles can confuse your body’s natural circadian rhythm, the internal clock that regulates your sleep-wake cycle.

## How Circadian Rhythm Affects Sleep

Your [circadian rhythm](https://info.ancsleep.com/blog/circadian-rhythm-and-your-natural-sleep-wake-cycle) is influenced by environmental cues, such as light and darkness, which signal to your brain when it’s time to wake up or go to sleep. In Alaska, where daylight varies so dramatically, your body may struggle to adjust. The constant light in the summer might make it harder to fall asleep, while the extended darkness in the winter can lead to oversleeping, daytime drowsiness, or a lack of energy.

Adjusting your circadian rhythm to Alaska’s seasonal changes is key to maintaining good sleep hygiene and overall well-being.

## Tips for Adjusting Your Sleep Patterns in Alaska

1. **Use Blackout Curtains** During Alaska’s long summer days, the abundance of sunlight can interfere with your body’s natural ability to produce **melatonin**, the hormone that promotes sleep. To create a dark, sleep-friendly environment, invest in [blackout curtains for your bedroom](https://info.ancsleep.com/blog/the-link-between-lack-of-sleep-and-weight-management-0-1-0). These curtains block out the light and help signal to your brain that it’s time to sleep, even if the sun is shining outside at 11 p.m.
2. **Stick to a Consistent Sleep Schedule** One of the best ways to adjust your sleep patterns in Alaska is by sticking to a [consistent sleep schedule](https://info.ancsleep.com/blog/the-importance-of-a-consistent-bedtime), no matter how long the days or nights are. Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your circadian rhythm and train your body to follow a predictable routine.
3. **Use Light Therapy in Winter** During the dark winter months, you may experience a drop in energy levels and mood due to the lack of natural sunlight. [**Light therapy** can be a helpful solution](https://info.ancsleep.com/blog/5-reasons-why-sleep-is-essential-for-weight-control-0-0-0-0-1-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-0-1-0-0-0-0-0-0-0-0-0-5-1). Using a light therapy box for 20-30 minutes in the morning mimics natural sunlight and can help boost your mood, improve focus, and regulate your sleep-wake cycle. This is especially useful for combating **SAD** and avoiding wintertime oversleeping.
4. **Limit Screen Time Before Bed** In both summer and winter, it’s important to [minimize exposure to screens](https://info.ancsleep.com/blog/the-digital-dilemma-chronic-sleep-deprivation-and-screen-time-in-adolescents-and-adults)—like your phone, tablet, or TV—before bed. The [blue light ](https://info.ancsleep.com/blog/the-effect-of-blue-light-on-sleep)emitted by screens can suppress melatonin production, making it harder for you to fall asleep. Try to turn off electronic devices at least 30-60 minutes before bedtime and opt for relaxing activities like reading or meditation instead.
5. **Create a Relaxing Bedtime Routine** A [calming bedtime routine](https://info.ancsleep.com/blog/creating-a-blissful-wind-down-routine-for-restful-nights) can signal to your body that it’s time to sleep, regardless of the daylight conditions outside. Engage in activities that help you relax, such as taking a warm bath, practicing [deep breathing exercises](https://info.ancsleep.com/blog/do-you-have-restless-leg-syndrome-symptoms-causes-risks-0-0-0), or doing some light stretching. By winding down in the same way each night, you’ll help cue your body that it’s time to rest.
6. **Use a Sleep Mask** If you’re sensitive to light, a sleep mask can be a simple yet effective tool for blocking out excess light in the summer months. A comfortable, breathable sleep mask can help keep your environment dark enough to sleep, even during Alaska’s bright summer nights.
7. **Stay Active** Regular physical activity is important for maintaining healthy sleep patterns. [Exercise helps regulate your circadian rhythm](https://info.ancsleep.com/blog/top-10-things-that-sabotage-sleep-0-0) and improve the quality of your sleep. Aim for at least 30 minutes of physical activity most days, but try to avoid vigorous exercise close to bedtime, as it may leave you feeling too energized to fall asleep.
8. **Maintain a Cool, Comfortable Sleep Environment** Creating a comfortable sleep environment is essential for quality rest. Keep your bedroom cool, quiet, and well-ventilated. A temperature between 60-67°F (15-20°C) is generally recommended for optimal sleep.

## Dealing with Seasonal Affective Disorder (SAD)

Many newcomers to Alaska find the extended periods of darkness during winter challenging, and some may even experience **seasonal affective disorder (SAD)**. SAD is a type of depression that occurs during the winter months and is often linked to a lack of sunlight.

Symptoms of SAD include:

- Persistent low mood
- Fatigue or lack of energy
- Difficulty sleeping or oversleeping
- Irritability
- Difficulty concentrating

If you find yourself struggling with SAD, light therapy, maintaining social connections, and staying physically active can help manage the symptoms. If the symptoms are severe, consult a healthcare provider for additional treatment options, including therapy or medication.

## Final Thoughts

Adjusting your sleep patterns to Alaska’s extreme daylight cycles takes time and effort, but with the right strategies, you can maintain healthy sleep habits all year round. Focus on creating a sleep-friendly environment, sticking to a consistent schedule, and using tools like blackout curtains and light therapy to help regulate your internal clock. By prioritizing sleep, you’ll be better equipped to enjoy the beauty and adventure that Alaska has to offer.

Whether you're navigating the midnight sun or the polar nights, remember that a well-rested mind and body are key to thriving in your new Alaskan home!

If you or someone you love is struggling with sleep, please click the orange button below to take a free online sleep test to talk with one of our sleep health professionals. 

[![Take a Free Online Sleep Test](https://no-cache.hubspot.com/cta/default/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1.png)](https://cta-redirect.hubspot.com/cta/redirect/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1)

 

 Topics: [Alaska Sleep Challanges](https://info.ancsleep.com/blog/topic/alaska-sleep-challanges), [Alaskan Sleep Challenges](https://info.ancsleep.com/blog/topic/alaskan-sleep-challenges)

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- [headache (2)](https://info.ancsleep.com/blog/topic/headache)
- [hypersomnia (2)](https://info.ancsleep.com/blog/topic/hypersomnia)
- [light (2)](https://info.ancsleep.com/blog/topic/light)
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- [menstrual cycle and sleep (2)](https://info.ancsleep.com/blog/topic/menstrual-cycle-and-sleep)
- [mental health and sleep (2)](https://info.ancsleep.com/blog/topic/mental-health-and-sleep)
- [mouth breathing (2)](https://info.ancsleep.com/blog/topic/mouth-breathing)
- [natural sleep remedies (2)](https://info.ancsleep.com/blog/topic/natural-sleep-remedies)
- [night shift (2)](https://info.ancsleep.com/blog/topic/night-shift)
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- [nocturnal enuresis (2)](https://info.ancsleep.com/blog/topic/nocturnal-enuresis)
- [nrem (2)](https://info.ancsleep.com/blog/topic/nrem)
- [obesity and sleep (2)](https://info.ancsleep.com/blog/topic/obesity-and-sleep)
- [oversleeping (2)](https://info.ancsleep.com/blog/topic/oversleeping)
- [pajamas (2)](https://info.ancsleep.com/blog/topic/pajamas)
- [partner sleep (2)](https://info.ancsleep.com/blog/topic/partner-sleep)
- [ptsd (2)](https://info.ancsleep.com/blog/topic/ptsd)
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- [restorative sleep (2)](https://info.ancsleep.com/blog/topic/restorative-sleep)
- [roommate sleep (2)](https://info.ancsleep.com/blog/topic/roommate-sleep)
- [screen time and sleep (2)](https://info.ancsleep.com/blog/topic/screen-time-and-sleep)
- [seizure (2)](https://info.ancsleep.com/blog/topic/seizure)
- [sleep and emotion (2)](https://info.ancsleep.com/blog/topic/sleep-and-emotion)
- [sleep habits (2)](https://info.ancsleep.com/blog/topic/sleep-habits)
- [sleep latency (2)](https://info.ancsleep.com/blog/topic/sleep-latency)
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- [sleeping fabrics (2)](https://info.ancsleep.com/blog/topic/sleeping-fabrics)
- [smart beds (2)](https://info.ancsleep.com/blog/topic/smart-beds)
- [social jet lag (2)](https://info.ancsleep.com/blog/topic/social-jet-lag)
- [social media (2)](https://info.ancsleep.com/blog/topic/social-media)
- [stroke and sleep (2)](https://info.ancsleep.com/blog/topic/stroke-and-sleep)
- [testosterone and sleep (2)](https://info.ancsleep.com/blog/topic/testosterone-and-sleep)
- [thyroid (2)](https://info.ancsleep.com/blog/topic/thyroid)
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- [Academics and sleep (1)](https://info.ancsleep.com/blog/topic/academics-and-sleep)
- [CKD (1)](https://info.ancsleep.com/blog/topic/ckd)
- [Cleaning (1)](https://info.ancsleep.com/blog/topic/cleaning)
- [Cortisol (1)](https://info.ancsleep.com/blog/topic/cortisol)
- [Crohn's Disease (1)](https://info.ancsleep.com/blog/topic/crohns-disease)
- [Dementia and sleep (1)](https://info.ancsleep.com/blog/topic/dementia-and-sleep)
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- [Neuropathy (1)](https://info.ancsleep.com/blog/topic/neuropathy)
- [New Puppy (1)](https://info.ancsleep.com/blog/topic/new-puppy)
- [Peripheral neuropathy (1)](https://info.ancsleep.com/blog/topic/peripheral-neuropathy)
- [Pulmonology (1)](https://info.ancsleep.com/blog/topic/pulmonology)
- [RLS (1)](https://info.ancsleep.com/blog/topic/rls)
- [Reflux (1)](https://info.ancsleep.com/blog/topic/reflux)
- [SRPE (1)](https://info.ancsleep.com/blog/topic/srpe)
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- [acid reflux (1)](https://info.ancsleep.com/blog/topic/acid-reflux)
- [addiction and sleep (1)](https://info.ancsleep.com/blog/topic/addiction-and-sleep)
- [adjustable beds (1)](https://info.ancsleep.com/blog/topic/adjustable-beds)
- [ai and sleep (1)](https://info.ancsleep.com/blog/topic/ai-and-sleep)
- [all nighter (1)](https://info.ancsleep.com/blog/topic/all-nighter)
- [altitude (1)](https://info.ancsleep.com/blog/topic/altitude)
- [alzheimers and sleep (1)](https://info.ancsleep.com/blog/topic/alzheimers-and-sleep)
- [anemia and fatigue (1)](https://info.ancsleep.com/blog/topic/anemia-and-fatigue)
- [antioxidants (1)](https://info.ancsleep.com/blog/topic/antioxidants)
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- [aromatherapy and sleep (1)](https://info.ancsleep.com/blog/topic/aromatherapy-and-sleep)
- [arthritis and sleep (1)](https://info.ancsleep.com/blog/topic/arthritis-and-sleep)
- [artificial intelligence and sleep (1)](https://info.ancsleep.com/blog/topic/artificial-intelligence-and-sleep)
- [autism and sleep (1)](https://info.ancsleep.com/blog/topic/autism-and-sleep)
- [back pain (1)](https://info.ancsleep.com/blog/topic/back-pain)
- [back pain and sleep (1)](https://info.ancsleep.com/blog/topic/back-pain-and-sleep)
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- [cerebral palsy and sleep (1)](https://info.ancsleep.com/blog/topic/cerebral-palsy-and-sleep)
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- [climate and sleep (1)](https://info.ancsleep.com/blog/topic/climate-and-sleep)
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- [college students (1)](https://info.ancsleep.com/blog/topic/college-students)
- [cosleeping (1)](https://info.ancsleep.com/blog/topic/cosleeping)
- [cpap alternatives (1)](https://info.ancsleep.com/blog/topic/cpap-alternatives)
- [daytime fatigue (1)](https://info.ancsleep.com/blog/topic/daytime-fatigue)
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- [eczema and sleep (1)](https://info.ancsleep.com/blog/topic/eczema-and-sleep)
- [epworth sleep scale (1)](https://info.ancsleep.com/blog/topic/epworth-sleep-scale)
- [essential oils (1)](https://info.ancsleep.com/blog/topic/essential-oils)
- [estrogen and sleep (1)](https://info.ancsleep.com/blog/topic/estrogen-and-sleep)
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- [face shape and sleep (1)](https://info.ancsleep.com/blog/topic/face-shape-and-sleep)
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- [fibromyalgia (1)](https://info.ancsleep.com/blog/topic/fibromyalgia)
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- [heart failure (1)](https://info.ancsleep.com/blog/topic/heart-failure)
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- [hypoglycemia (1)](https://info.ancsleep.com/blog/topic/hypoglycemia)
- [inflammation (1)](https://info.ancsleep.com/blog/topic/inflammation)
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- [liver disease (1)](https://info.ancsleep.com/blog/topic/liver-disease)
- [metabolic syndrome and sleep (1)](https://info.ancsleep.com/blog/topic/metabolic-syndrome-and-sleep)
- [microsleep (1)](https://info.ancsleep.com/blog/topic/microsleep)
- [middle age (1)](https://info.ancsleep.com/blog/topic/middle-age)
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- [migraine (1)](https://info.ancsleep.com/blog/topic/migraine)
- [morning fatigue (1)](https://info.ancsleep.com/blog/topic/morning-fatigue)
- [mouthguards and sleep (1)](https://info.ancsleep.com/blog/topic/mouthguards-and-sleep)
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- [parent (1)](https://info.ancsleep.com/blog/topic/parent)
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- [peripheral vascular disease and sleep (1)](https://info.ancsleep.com/blog/topic/peripheral-vascular-disease-and-sleep)
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- [revenge bedtime procrastination (1)](https://info.ancsleep.com/blog/topic/revenge-bedtime-procrastination)
- [school and sleep (1)](https://info.ancsleep.com/blog/topic/school-and-sleep)
- [sciatica and sleep (1)](https://info.ancsleep.com/blog/topic/sciatica-and-sleep)
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- [sleep and appetite (1)](https://info.ancsleep.com/blog/topic/sleep-and-appetite)
- [sleep and empathy (1)](https://info.ancsleep.com/blog/topic/sleep-and-empathy)
- [sleep and executive functioning (1)](https://info.ancsleep.com/blog/topic/sleep-and-executive-functioning)
- [sleep and mood (1)](https://info.ancsleep.com/blog/topic/sleep-and-mood)
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- [sleep and stroke (1)](https://info.ancsleep.com/blog/topic/sleep-and-stroke)
- [sleep and temperature (1)](https://info.ancsleep.com/blog/topic/sleep-and-temperature)
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- [sleep inertia (1)](https://info.ancsleep.com/blog/topic/sleep-inertia)
- [sleep influencers (1)](https://info.ancsleep.com/blog/topic/sleep-influencers)
- [sleep score (1)](https://info.ancsleep.com/blog/topic/sleep-score)
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- [snooze (1)](https://info.ancsleep.com/blog/topic/snooze)
- [social media and sleep (1)](https://info.ancsleep.com/blog/topic/social-media-and-sleep)
- [somniphobia (1)](https://info.ancsleep.com/blog/topic/somniphobia)
- [stimulants and sleep (1)](https://info.ancsleep.com/blog/topic/stimulants-and-sleep)
- [substance abuse and sleep (1)](https://info.ancsleep.com/blog/topic/substance-abuse-and-sleep)
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- [teeth grinding at night (1)](https://info.ancsleep.com/blog/topic/teeth-grinding-at-night)
- [tension headache and sleep (1)](https://info.ancsleep.com/blog/topic/tension-headache-and-sleep)
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- [yawn (1)](https://info.ancsleep.com/blog/topic/yawn)
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[see all](https://info.ancsleep.com/blog/adjusting-your-sleep-patterns-as-a-newcomer-to-alaska#)

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