Sd.7/ White Nights: How to Sleep When the Sun Never Sets
In northern regions like Scandinavia, Alaska, and parts of Canada, summer brings a unique phenomenon…
…the midnight sun.
For weeks—or even months—the sun never truly sets, bathing the world in an eerie, constant daylight. While it’s magical in many ways, it can also be deeply disruptive to one of the body’s most important processes: sleep.
The Problem with Too Much Light
Our sleep-wake cycle is governed by a biological process called the circadian rhythm. This internal clock relies heavily on light cues—when it's dark, our brains release melatonin, the hormone that signals it's time to sleep. Constant daylight confuses this system, delaying melatonin production and making it harder to fall asleep or stay asleep.
This disruption leads to symptoms like:
Insomnia
Daytime fatigue
Mood swings
Difficulty concentrating
How to Sleep During the Midnight Sun
Fortunately, there are proven strategies that can help restore your internal rhythm—even when the sky stays bright.
1. Simulate Darkness
Blackout curtains: Absolute must-haves. The thicker and more lightproof, the better.
Sleep masks: An engineered sleep mask like Shloof’s Sleep Sanctuary provides total light-blocking coverage and wraps around the ears for added sensory calm.
Unplug ambient lights: Power down electronics and cover standby lights—every little bit of light matters.
2. Time Your Light Exposure
Limit bright light in the evening: Create a “fake sunset” in your home by dimming lights after 8 PM.
Use light therapy in the morning: Get outside or use a light therapy box first thing in the morning to anchor your body clock and prevent grogginess.
3. Stick to a Schedule
Go to bed and wake up at the same time every day—even on weekends. Consistency strengthens your circadian rhythm and improves sleep quality over time.
4. Create a Wind-Down Ritual
Read a book (paper, not a screen), take a warm shower, or try meditation.
Avoid screens an hour before bed, and don’t check the time during the night—it reinforces wakefulness.
5. Supplement Wisely
In consultation with your doctor, consider low-dose melatonin supplements to kickstart your sleep cycle. Short-term use can be very effective during periods of daylight disruption.
Sleep is Possible—Even When the Sun Won’t Quit
The midnight sun might confuse your body, but it doesn’t have to ruin your sleep. With the right tools and a conscious routine, you can restore your rest and enjoy all the wonder that white nights have to offer—without paying the price in fatigue and brain fog.
