Alaskan summers can make having a sleep schedule feel impossible. If you’re reading this, you are likely one of those people.
It’s not just the sun/twilight that burns throughout the night. Alaskan summers can make it hard for many reasons, including:
Of course, we all (in Alaska) struggle with light different based on:
The primary concern with sleeping during the summer in Alaska is developing or worsening of sleep disorders, like insomnia or circadian rhythm disorders.
Our circadian rhythm (sleep/wake cycle, biological clock) is managed by melatonin, which in turn responds to light, dark, and changes in light and darkness.
During transition from light to dark, we produce melatonin which makes us go to sleep, and during transitions from dark to light we repress melatonin so that we wake up. Without the transition to darkness at night, such as during Alaskan summers, it can be much harder for our body to have the clues needed to produce melatonin and prompt sleep.
Insomnia is a sleeping disorder that prevents you from getting enough sleep because you have trouble falling asleep, staying sleep throughout the night and waking up much earlier than you would like. If you have insomnia you never feel like you are getting enough rest at least 3 nights per week for a given time. It’s frustrating to not be able to sleep when you want to, and there are a whole host of risks associated with sleep deprivation.
There are two types of insomnia, secondary insomnia and primary insomnia:
Insomnia also varies in how long it lasts and the frequency with which it occurs:
Circadian rhythm is the same thing as your “biological sleep clock.” This biological sleep clock is a part of your brain called the suprachiasmatic nucleus of the hypothalamus, and sits right behind the nerves of your eyes.
Circadian rhythm disorders include insomnia, but also encompass any type of sleeping problem you may have, such as:
A good example of this is Jet Lag, which is a temporary circadian rhythm disorder that makes it difficult to sleep at “regular” times, but once asleep you don’t have trouble getting enough sleep.
You can do a lot of easy preparation and work to help. This easy work and preparation relates largely to your lifestyle choices and how you setup your environment.
If you have children, setting up pre sleep routines is practically no different than doing it for children.
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 consult to us.