ANCSLEEP BLOG

Why Darkness Hurts Sleep

Alaskan winters consist of darkness for the majority of the day, while Alaskan summers consist of light for the majority of the day. The extreme lighting conditions of Alaska, especially north, affect Alaskan lives in many different domains:

• Psychologically
• Physiologically
• Habitually
• Emotionally
• Sociologically

While we generally associate darkness with sleep, endless darkness is bad for sleep. This is because melatonin, the hormone that regulates sleep, is light sensitive, and either increases production in response to increasing darkness or decreases production in response to increasing light.

Without a change in light, extreme darkness can cause poor melatonin regulation and result in the initiation or worsening of sleeping disorders in many people. Winter sleeping disorders that are most common in Alaska include:

• Insomnia
• Circadian Rhythm disorders
• Restless leg syndrome (RLS)

Due to these changes, Alaskans have to work harder to maintain a normal sleep schedule in winter and to also be wary of symptoms of sleeping disorders such as those listed above. Let’s look at them in more detail.   

What is a Sleep-Related Painful Erection (SRPE)?

A sleep-related painful erection is a painful erection that appears during REM sleep. It is not produced by sexual activity and there are no lesions or physical damage from this condition. It only occurs during sleep.

These erections are painful enough to rouse you from sleep, causing severe sleep deprivation. These erections should subside soon after waking.

This sleep disorder is considered parasomnia, which is a collection of sleep disorders that involve some type of movement during sleep.

What is Narcolepsy?

Narcolepsy is a sleep disorder characterized by a frequent, and sometimes uncontrollable, desire for sleep, or sleep attacks. While the cliché of someone with narcolepsy suddenly falling asleep mid-sentence is not common, it is true that these sleep attacks can be intense and often require lifestyle adjustments to cope.

The result of untreated narcolepsy tends to be irregular patterns and rhythms of sleeping. For example, someone suffering from narcolepsy may end up sleeping several times during the day and then having trouble sleeping at night. Poor sleeping patterns are not only inconvenient but can also lead to sleep deprivation which will affect every aspect of your life.

There are two types of Narcolepsy, Type 1 and Type 2. The difference between both types of narcolepsy is whether or not Cataplexy is present.

Cataplexy is an episode in which strong emotion causes a sudden loss of muscle tone, which is what keeps our bodies upright. Cataplexy can result in a full-body collapse or something less severe like a slack jaw.

• Type 1 Narcolepsy includes the presence of Cataplexy
• Type 2 Narcolepsy does not include Cataplexy

Around 75% of Narcoleptics have Type 1.

Why the Impending Darkness Affects Circadian Rhythm

It’s no secret that we are living under unique circumstances in Alaska, about half of the year it is dark, and the other half of the year it is light. Though it might seem counterintuitive, winter in Alaska makes sleep more difficult for many people, especially as one travels north.

Excess darkness can be extremely disruptive to three things aspects that are essential for the onset of sleep:

• Ability to get daylight
• Ability to be physically active
• Hormone levels

As the winter season approaches, it's crucial to be aware of the various factors that can hurt your circadian rhythm. By understanding these factors, you can effectively prepare for and combat insomnia during this time of year. Delving deeper into the causes and effects of circadian rhythm will enable you to take the necessary steps to safeguard against its disruption. Let's delve into the fascinating world of circadian rhythm.

Why Alaskan Winters Can Be Bad for Sleep

Much of the year in Alaska, we live in either extreme darkness or extreme light. These extreme conditions affect our lives in many different ways:

• Psychologically
• Physiologically
• Habitually
• Emotionally
• Sociologically

Unfortunately, the long darkness affects our lives in ways that aren’t usually conducive to sleep. Perhaps you suspect that you have developed a sleep disorder or your existing sleep disorder has flared up.

Alaskans have to work harder to maintain a normal sleep schedule in winter. The good news is that there are many tricks you can use to help maintain a normal sleep schedule, though some people will need more direct intervention from sleep specialists or healthcare practitioners. 

What is Insomnia?

Insomnia is a sleep disorder that prevents you from falling asleep, staying asleep throughout the night, or sleeping until a reasonable hour in the morning. The result of insomnia is mild to severe sleep deprivation, which can have severe consequences. Furthermore, it’s an extremely frustrating disorder.

Insomnia can negatively affect several domains of your life:

• Emotionally
• Cognitively
• Physically
• Socially

Every area of health can be negatively impacted by sleep deprivation related to insomnia. If the cause of your insomnia is medical, insomnia can be a vicious cycle where your medical symptoms worsen, which, then, worsens your insomnia.

There are two types of insomnia:

• Primary insomnia – insomnia with no clear, underlying issue
• Secondary insomnia – insomnia as a direct result of something else 

Insomnia can also be acute, short-term, or chronic, long-term. Medical causes of insomnia tend to be chronic and primary. These causes could include:

• Disease
• Medications
• Psychological factors
• Demographic factors

What is Narcolepsy?

Narcolepsy is a sleep disorder characterized by a frequent and sometimes uncontrollable desire for sleep. This can result in sudden lapses of sleep at any time, in any place. This results in abnormal sleep patterns and rhythms. For example, someone suffering from narcolepsy may end up sleeping several times during the day and then having trouble sleeping at night. Irregular sleeping patterns are not only inconvenient, they can have medical, emotional, and psychological consequences. Continue reading to learn more about narcolepsy to assess if you may be experiencing any of these symptoms.

Are you lying awake at night, stressed out, mind racing in circles? For many Americans, this is a nightly routine that prevents sleep and leads to poor sleep habits. Rumination and stress can, together, severely inhibit the ability to get a good night's sleep.

Beyond the stress that actively keeps you up at night, the demands of modern life – parenting, work, school, health, finances, chores – can also make sleep feel like a secondary necessity. The day gets so busy and at the end, you feel like you haven't done anything for yourself.  This can lead to you staying up an extra hour to relax and do something enjoyable like watching television, cruising the web, or watching a movie, which further inhibits sleep.

Also, all of us are different and can deal with varying amounts of stress, be they short-term or long-term stressors. Understanding stress is about understanding stress for you – how you react, how it impacts your life, and how it impacts your sleep.

What is Narcolepsy?

Narcolepsy is a sleep disorder characterized by a frequent and sometimes uncontrollable desire for sleep. It is incredibly disruptive for maintaining a normal sleep schedule and requires many accommodations for everyday activities.

About 75% of people with Narcolepsy will also suffer from what is called Cataplexy. Cataplexy is an episode in which strong emotion causes a sudden loss of muscle tone. Cataplexy is important because it determines if one has Type 1 or Type 2 narcolepsy. Type 1 narcolepsy presents with cataplexy whereas Type 2 does not.

Currently there is no cure for Narcolepsy.

When you wake up in the mornings, you should feel rested and full of energy. However, if there are times that you wake up feeling tired, even after 8 hours of sleep, then you may not be getting restful sleep. Closing your eyes and lying in bed is not enough. There are other aspects of sleep that determine the amount of rest that you feel upon waking.    

If you wake up feeling like you hardly slept, even if you slept all night, it’s going to impact your life because you'll  be tired all the time. When you are tired all the time, you may find that you experience more mood swings, have trouble performing well at work or school, lose motivation to do fun things for yourself, and struggle in your interpersonal relationships. Life is simply more challenging when you have chronic fatigue.

It can be especially frustrating when you feel like you're trying to get enough sleep, and therefore, should be rested and happy. If you struggle with chronic fatigue, even after getting adequate sleep, some factors that may influence that are:

• Bad habits and/or cognitive conditions
• Sleep disorders
• Bad sleeping environment
• Medical problem

Let’s look at these in more detail.