Residents of Nordic nations have developed proven strategies to combat the winter blues, which can last from October to April. With the winter solstice on 21 December marking the shortest day, experts from Norway, Sweden and Finland shared their advice on navigating the darkness.
Dr Timo Partonen of the Finnish Institute for Health and Welfare explained that limited daylight disrupts the circadian rhythm, leaving people tired and irritable. He recommends a dawn simulator or sunrise alarm clock to gradually light up the bedroom and ease waking.
Social withdrawal is common in winter, so maintaining relationships is crucial. Exercise also helps combat the blues and prevents weight gain of 2 to 5 kilograms (4 to 11 pounds) a year, triggered by carbohydrate cravings. Inviting a friend to work out can boost adherence.
Millions suffer from seasonal affective disorder (SAD), a depression that begins in autumn and eases in spring. Blue light from sunlight activates alertness centres in the brain, but people with SAD are less sensitive to blue light in winter, suggesting a cause. Light therapy devices emitting 10,000 lux for 30 minutes each morning can help kickstart the circadian rhythm and increase serotonin.
Christian Benedict of Uppsala University in Sweden advises that winter blues are not inevitable. Light therapy, combined with a dawn simulator before noon, can be effective. Products range from £55 to £315, and insurance may cover costs for diagnosed SAD. Yale and the Center for Environmental Therapeutics offer product guides.
Ida Solhaug of the University of Tromsø emphasises embracing winter with a positive outlook. Prioritising a positive mindset, along with light exposure and social connection, can help beat the seasonal gloom.
