Alaskan winters mean extreme lighting conditions: mostly or entirely dark all day. Despite what you might immediately think, all this darkness is actually not good for sleep for many of us who live in Alaska. Transitioning to Alaska darkness from our summers means making big changes to our lives. Furthermore, there are natural hormonal changes that take place during the long dark winters that further inhibit our ability to get restful sleep.
Our lives tend to change drastically between summer and winter to the point where it may seem like we are different people. The winters can hit many of us particularly hard:
These symptoms often end up either exacerbating or causing the onset of sleep disorders, most commonly insomnia. In addition to these natural responses to the darkness, our melatonin regulation can also be profoundly changed during all of the darkness.
Melatonin regulates our biological clock. It is produced in response to changes in light. The lack of light changes during winter can throw our melatonin regulation completely off, and combined with other factors, causes our sleep schedules to thrown off as well. This can lead to the development, or exacerbation of classic insomnia signs, including:
Although you can't control the weather and the changes in light, there are steps you can take to ward off insomnia, including:
Light therapy is used to treat insomnia or sleep problems. Due to the fact that changes in light are extremely important for regulating sleep and combatting erratic sleep cycles, one of the best things to prepare for and prevent insomnia during Alaskan dark winters is to start using light therapy.
Light therapy is simply using a light box that includes:
This simulates natural light exposure and is safe for the eyes. You can use this light box in virtually any capacity, such as:
The main idea behind light therapy is to simulate and control artificial sunlight. Timing is everything. You should:
Here are some tips on light therapy:
Lifestyle habits also play a role in preventing insomnia. A few areas where people are commonly successful in combating insomnia in the winter are:
As far as drinking habits, try to practice the following, as they all will help prepare you for sleep:
While it’s easy to get outside in the summer, winter will require doing things differently. Namely, you should work hard to:
Finally, consistent routines involves trying to change your habits and routines as little as possible between summer and winter. This will help avoid “shocking” your body by drastically changing your schedule and habits.
A restful bedroom is extremely important for ensuring that you have no distractions keeping you from sleep. The main ways to have a restful bedroom are:
You want your room to give you that warm and fuzzy feeling, like walking into a spa, that will help condition you for sleep when you get into bed.
A bedtime routine is designed to queue your body’s melatonin production, nervous system relaxation, and mental relaxation – all of which condition your body to prepare for sleep. Your routine should:
Some common routines include:
Consulting with a sleep specialist to express concerns, difficulties, or seek further guidance is also an extremely effective way of ensuring that your sleep preparation is curtailed to your unique sleep struggles. If you live in Alaska and are dealing with winter darkness insomnia, start by taking this free online sleep test.