Sleep is crucial for physical and mental health, as our bodies respond to natural circadian rhythms that are connected to daylight exposure. In Alaska, many people have trouble sleeping because of the long days of summer. Juneau therapist Colleen Torrence, MED, LPC offers the following suggestions for maintaining good sleep habits under the midnight sun.

How to Sleep Under Alaska’s Midnight Sun

Block Out the Light

Because Alaska residents can experience up to 19 hours of sunlight per day in the summer months, it is crucial to be able to sleep in a dark location. Blackout shades or curtains can create a nighttime environment that will trigger melatonin secretion and your body’s desire to sleep. Take time to relax in your darkened room before trying to sleep. Using a sleep mask may help as well.

Create a Sleep Schedule

Stick to a regular waking time. Dr. Graham Glass, a physician at Anchorage’s PEAK Neurology & Sleep Medicine center says that “waking up at the same time every day. . . is much more important than going to bed at the same time, as rising at the same time every morning creates a ‘sleep debt’ that will push a person to go to bed earlier.” Combined with a darkened room and time to wind down before bed, you may be able to train your body to sleep even while the sun shines outside.

Melatonin Supplements

Melatonin is a hormone produced by your body that triggers sleep. Under typical daylight cycles, it is produced an hour or two before bed, but Alaska’s midnight sun can disrupt this process. To counteract the excess light, you can take a melatonin supplement available from most pharmacies. A sleep therapist can recommend specific dosages. For best results, take the supplement two hours before you want to fall asleep.

Sunglasses at Night

In an Alaskan summer, you will experience later exposure to daylight and the blue light that interrupts circadian rhythms. Wearing sunglasses at night can block some of that light to help your body transition into sleep.

Exercise & Diet

It’s important to keep eating well during the summer months and to not eat too late at night or right before you want to go to sleep. Avoid alcohol close to bedtime—though it may help you fall asleep, it could cause wakefulness or disturbed sleep later in the night. Likewise, avoid exercise right before you head to bed.

Alaska summers are welcome after long, dark winters. The outside world beckons, and it can be hard to keep to a regular sleep routine. If you find yourself suffering from mood disorders or depression, you may want to visit a therapist. Colleen Torrence, MED, LPC, in Juneau, AK, offers child, adolescent, and family therapy, as well as trauma and abuse counseling. Call (907) 789-9212 to make an appointment or visit her website to discover more about her services.