Discover how people manage their sleep routines and navigate their circadian rhythms in regions like Alaska, where nights can last for over 30 days or daylight can persist for several consecutive days. Explore the fascinating challenges and adaptations of sleep patterns in extreme light conditions.
Welcome to the intriguing world of sleep in regions where the sun’s presence can defy our conventional notions of day and night. In places like Alaska, where nights can stretch for over 30 days or daylight can persist for several consecutive days, the concept of a normal sleep routine undergoes a fascinating transformation.
In this blog, we delve into the unique challenges faced by individuals living in these extreme light conditions and unravel the intricate dance between their sleep routines and the complex workings of their circadian rhythms. Join us as we uncover the secrets of how people adapt and find restful slumber amidst the land of the midnight sun.
First things first, let’s address the circadian rhythm
When posed this question, many would probably agree that it would be very difficult to try to sleep in areas where daylight persists over a number of days. This is because of our circadian rhythm. The circadian rhythm is an internal biological process that regulates the sleep-wake cycle and other important physiological and behavioral patterns in living organisms.
The circadian rhythm influences various bodily functions including:
- Hormone production
- Body temperature
- Metabolism
- Alertness levels
It helps to synchronize our internal biological processes with external environmental cues, primarily the natural light-dark cycle. When we are exposed to light in the morning, the circadian rhythm is regulated and signaled to the body to be awake and active. At night, the absence of light helps to trigger the release of melatonin; a hormone naturally produced in the body that helps to promote sleepiness.
Optimal sleep quality in most areas is maintained through this healthy circadian rhythm. Disruptions of the circadian rhythm can lead to sleep disorders, daytime fatigue, and other various health issues.
So how do those in areas where there is consistent sun get enough sleep?
How do those who live in areas with midnight sun get any sleep?
For the locals, consistent sunlight is an aspect of life many are accustomed to. It comes down to visitors and how they cope when dealing with something they never had before. So how can sleep be improved in these instances? Allow us to explain some methods:
- Light management/Sleep masks
- Light therapy
- Establishing bedtime routines
- Creating a sleep-friendly environment
- Relaxation techniques
- Sleep aids
Light Management/ Sleep masks
Though light is consistently present in certain areas around the world, there are ways to shut or limit said light.
Managing light is possible through the use of blackout curtains or blinds. These help to create a dark sleeping environment. It can also be helpful to utilize eye masks as they help to block out light and stimulate nighttime conditions.
Light therapy
For some, light therapy devices. These help to emit light in the morning or other specific times of the day in order to regulate their circadian rhythms.
This practice can help to promote wakefulness during daylight hours as well as facilitate sleep during desired nighttime periods.
Establishing bedtime routines
A bedtime routine can help significantly when trying to fixate on sleep schedules. Patterns help to signal to the body that it is time to relax and rest, preparing yourself for bed.
Some popular bedtime routines that you can adopt into your own life include:
- Meditating
- Reading
- Taking a bath
- Journaling
- Staying off of technology before bed
- Drinking tea
- Keeping a room cool
Creating a sleep-friendly environment
Creating a sleep-friendly environment is a fantastic way to get yourself to sleep in difficult times. For some, the use of white noise machines, earplugs, or even relaxing music can help to drown out noise disturbances during daylight.
In general, making sure you have comfortable and cool furniture will also help to promote better sleep. After all, the more comfortable you are, the more relaxed and ready for bed you will be!
Relaxation techniques
Like bedtime routines, relaxation techniques can help to relax and prepare the body for bedtime. A very popular form of relaxation technique is deep breathing exercises.
Some popular deep breathing exercises include:
- Diaphragmatic breathing (belly breathing)
- Box breathing (square breathing)
- 4-7-8 breathing
- Alternate nostril breathing
Sleep aids
For some, sleep can be so difficult to attain; in these instances, a sleep aid can be very useful. This is because sleep aids help to assist in the falling asleep and staying asleep process.
In our case, we have Relaxium Sleep. Relaxium Sleep is a safe and effective sleep aid created by Neurologist, Dr. Eric Ciliberti. Our sleep supplement is designed to help you fall asleep faster, stay asleep longer, and have you waking up feeling more refreshed and alert.
No matter where you are, sleep needs to be prioritized
If you are visiting or planning to live in an area like Alaska, then you need to be aware of phenomena such as the midnight sun. We are so accustomed to a sun and moon cycle as the day progresses. Just understand that with time everything is possible, even adjusting to a climate so different as most.
Regardless, make the changes to get the best sleep you possibly can no matter where you are.
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity; all formulated by Clinical Neurologist, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
https://weather.com/health/news/alaska-24-hours-daylight-summer-coping
https://www.gundersenhealth.org/health-wellness/live-happy/4-7-8-breathing-technique
https://www.medicalnewstoday.com/articles/321805
https://www.medicalnewstoday.com/articles/alternate-nostril-breathing#:~:text=Alternate%20nostril%20breathing%20is%20a,heart%2C%20lungs%2C%20and%20brain.