10:00 21.05.2026
Midnight sun: The polar day experience firsthand
© RIA Novosti / Ilya Timin
The polar day is a natural phenomenon where the sun does not set below the horizon for more than 24 hours. It occurs in summer in areas north of the Arctic Circle. Indigenous peoples of the North have long been accustomed to it and use this time to work longer hours and prepare more thoroughly for winter.
However, not everyone copes well with the prolonged absence of darkness. Some residents experience insomnia and irritability during the polar day. To find out where the polar day lasts the longest and how to prepare your body for this period, read the article on the Arctic and Far East Development portal.
The shortest polar day can be observed in Salekhard, where the sun traces a circle around the horizon without setting for just one month. Pevek, by contrast, has the longest polar day. In this northernmost city of Russia, the nightless stretch can last more than 70 days.
In Russia, the polar day can be observed in the Murmansk Region, the Nenets Autonomous Area, the Yamalo-Nenets Autonomous Area, and Chukotka. The start and end dates vary slightly from year to year.
View of Rubini Rock on Hooker Island in the Franz Josef Land archipelago
© RIA Novosti / Ilya Timin
Sleeping well even in the light
Many indigenous people have long been accustomed to the polar day. For them, summer is a time of active work: gathering firewood, lichen, wild plants, and berries.
“For me, this is a familiar, everyday occurrence. I was born and raised with the polar day. During the short northern summer, we need more light and sun,” said Ivan Sandrin, a representative of the Khanty people from the Yamalo-Nenets Autonomous Area.
Anna Konyukova, a representative of the Nenets people from Naryan-Mar, shares a similar view: “We all sleep well with the light on: my dad, me, our children, and our grandchildren. We don’t even close the curtains.”
The polar day routine
The polar day is an attractive spectacle for tourists. When else can you take a walk in the sun at midnight?
View of the Nemetsky Peninsula in the Pechenga District of the Murmansk Region
© RIA Novosti / Pavel Lvov
But not everyone feels comfortable during this period. Sometimes, the polar day initially brings a lift in mood, increased productivity, and a surge of energy. However, the prolonged absence of darkness disrupts the body’s biorhythms. The production of melatonin – the sleep hormone – is suppressed, which can lead to insomnia and irritability.
To avoid negative effects, Olga Chuvadar, a psychiatrist and psychotherapist at the Pirogov Medical Center of Russia’s Federal Medical and Biological Agency, recommends artificially creating the right conditions for sleep. Curtains and blackout blinds can help darken the room. It is also important to maintain a regular routine: going to bed and waking up at the same time each day. Diet is equally important during this period.
“Try to eat more foods that promote melatonin production: cranberries, lingonberries, and venison. Foods containing tryptophan, such as rice, tomatoes, broccoli, hard cheeses, and strawberries, will also help,” the doctor advised.
Apollinaria Yevai, a resident of Dudinka on the Taimyr Peninsula, noted that surviving the polar night – when the sun disappears for more than a day, causing constant drowsiness – can also be psychologically difficult. Experts recommend that if you start feeling off during the polar day or night, it’s best to see a doctor. If you feel well, you can simply enjoy this unique phenomenon.
