Last year, I traveled to the Arctic and Antarctic Circles in the same month. I went from sleeping in Antarctica during the \u201cmidnight sun\u201d to snoozing in Svalbard during the \u201cpolar nights\u201d\u2014all within 20 days. <\/p>\n\n\n\n
While it was a wildly unique goal to check off my travel list, going from constant light to total darkness drastically disrupted my sleeping patterns.<\/p>\n\n\n\n
With more adventurers than ever heading to the Poles on expedition cruises with companies like Seabourn<\/a> and Hurtigruten<\/a>, navigating sleeping in these extreme conditions has never been more important. <\/p>\n\n\n\n We spoke with a few sleep experts about ways you can keep your circadian rhythm<\/a> in check and adjust to sleeping in the world\u2019s most uncompromising regions.<\/p>\n\n\n\n This piece of advice is especially relevant during the midnight sun\u2019s constant bright light. When preparing for bed, it\u2019s important to trick your brain into thinking it’s dark outside, so blackout curtains or a thick, comfortable eye mask<\/span> are crucial for getting and staying asleep.<\/p>\n\n\n\n Residents subject to polar nights swear by this one, and Mollie Eastman, creator of Sleep Is A Skill<\/a> and the host of The Sleep Is A Skill Podcast<\/em><\/a>, agrees. <\/p>\n\n\n\n \u201cConsistency in sleep and wake times is crucial for reinforcing the body’s internal clock, underscoring the importance of viewing sleep as a skill that can be honed and improved,\u201d she says. <\/p>\n\n\n\n So, try to get to bed at the same time every night and set your alarm for the same time every morning. Your body will thank you for it.<\/p>\n\n\n\n During the harsh polar nights, Daniel Gartenberg, PhD, CEO of\u00a0SleepSpace<\/a>, says this: \u201cOne study showed that the circadian cycle is both delayed and weaker, preventing the body from knowing when to be alert and when to be asleep. As a result, all the key measures of sleep are negatively impacted. This includes\u00a0sleep quality<\/a>, sleep efficacy, sleep duration, and sleep onset latency.\u201d<\/p>\n\n\n\n To help combat this, he recommends exposing yourself to an hour pulse of light in the morning before you begin your day. Researchers at the Stanford University School of Medicine<\/a> have found that short flashes of light are effective in treating circadian rhythm disruptions.<\/p>\n\n\n\n When it\u2019s pitch black 24\/7, our bodies crave natural sunlight. \u201cUtilizing bright light therapy during the day can simulate the natural sunlight missing during polar nights,\u201d Eastman says. <\/p>\n\n\n\n She recommends using red light therapy<\/a> in the evening. \u201cMimicking the natural red hues of sunrise and sunset, red light therapy supports the body’s preparation for sleep and wakefulness without interfering with melatonin<\/a> production,\u201d she says. \u201cThis dual approach helps maintain a natural rhythm in the absence of traditional daylight cues.\u201d<\/p>\n\n\n\n Exercise\u00a0can help boost serotonin and dopamine, helpful with the effects of\u00a0Seasonal Affective Disorder<\/a>\u00a0(SAD) common in continuous darkness.\u00a0<\/p>\n\n\n\n \u201cIncreasing physical activity is a great strategy for sleep in general because it really boosts your drive for sleep,” says Shantha Gowda, PsyD, founder of Think Sleep<\/a>. \u201cIt would be especially important when there is minimal sunlight throughout the day because people tend to lean towards more sedentary activities in darkness.\u201d<\/p>\n\n\n\n If nothing seems to be helping you get a restful night’s sleep, Gartenberg suggests taking a natural melatonin tablet before bed. Another option is to spray your pillow with lavender mist<\/a> or sniff lavender essential oils<\/a> before settling into the sheets.<\/p>\n\n\n\n Calm and relaxation are the best state of mind before bedtime. When sleeping in extreme environments, Eastman recommends practicing mindfulness techniques like meditation<\/a>, deep breathing<\/a>, or yoga<\/a> to \u201chelp in reducing stress and preparing the body for sleep.\u201d<\/p>\n\n\n\n Yes, parts of Arctic countries like Svalbard, Norway, Greenland, Canada, Sweden, and Finland experience total darkness during the polar nights.<\/p>\n\n\n\n Yes, the same countries that experience polar nights also experience the midnight sun. The continent of Antarctica and parts of Alaska also experience both.<\/p>\n\n\n\n Sleeping in Antarctica can be hard! Travelers can only visit during the summer when the sun never sets, but our tips above will help manage your sleep.<\/p>\n\n\n\nTips for sleeping better in total light and darkness <\/strong><\/h2>\n\n\n\n
Use blackout curtains <\/strong><\/h3>\n\n\n\n
Create a consistent routine <\/strong><\/h3>\n\n\n\n
Expose yourself to light in the morning <\/strong><\/h3>\n\n\n\n
Utilize red light therapy at night <\/strong><\/h3>\n\n\n\n
Partake in physical activity <\/strong><\/h3>\n\n\n\n
Try natural sleep supplements<\/strong><\/h3>\n\n\n\n
Engage in mindfulness practices<\/strong><\/h3>\n\n\n\n
FAQs<\/strong><\/h2>\n\n\n\n
Is there a place that stays dark all the time? <\/strong><\/h3>\n\n\n\n
Is there a place where there is always light? <\/strong><\/h3>\n\n\n\n
Is it hard to sleep in Antarctica? <\/strong><\/h3>\n\n\n\n