As the winter solstice approaches on 21 December, marking the shortest day in the Northern Hemisphere, many in the UK face the annual challenge of dwindling daylight and colder temperatures. For inspiration on enduring the gloom, look north to the Nordic nations, where residents have perfected the art of thriving during months of near-total darkness.
Mastering Sleep and Social Rhythms in the Dark
Experts from Norway, Sweden, and Finland emphasise that maintaining routine is paramount. Dr. Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, explains that limited daylight disrupts our circadian rhythm, leading to unrefreshing sleep and increased fatigue. He advocates for using a dawn simulator or sunrise alarm clock to gently mimic a natural wake-up call.
Beyond sleep, the instinct to socially withdraw is a common pitfall. "We're more irritable," Partonen notes, highlighting the importance of consciously maintaining relationships and combining socialising with exercise. This dual approach not only combats low mood but can also prevent the typical winter weight gain of 2 to 5 kilograms (4 to 11 pounds), often driven by evening carbohydrate cravings.
The Science and Solution of Light Therapy
For millions suffering from Seasonal Affective Disorder (SAD) or its milder form, subsyndromal SAD, light offers a direct remedy. Research, including work by Kathryn Roecklein at the University of Pittsburgh, suggests that people with SAD may be less sensitive to blue light wavelengths in winter, a potential cause for their depression.
Christian Benedict, a pharmacology professor at Sweden's Uppsala University, stresses that seasonal low mood is not an inevitable fate. "There are possibilities to affect it," he asserts. He recommends morning light therapy using devices emitting light around 20 times brighter than standard indoor lighting. The optimal dose is 10,000 lux for 30 minutes each morning, which helps reset the body clock and boost serotonin.
While special lights cost between $70 and $400, some insurance may cover them with a SAD diagnosis. Dr. Partonen suggests using both a dawn simulator and a light therapy device daily before noon. Consumers should seek verified products, with resources available from Yale University and the non-profit Center for Environmental Therapeutics.
Cultivating a Nordic Mindset for Winter Survival
The psychological approach is equally critical. Ida Solhaug, an associate professor in psychology at the University of Tromsø—the world's northernmost university—advocates for a proactive, positive outlook. "Prioritise a positive outlook as a survival strategy," she advises, calling it a typical Norwegian way of thinking.
This involves embracing hygge—the Danish concept of cosiness—with indoor comforts, but crucially, not hibernating. Solhaug recommends heading outside for a fika (the Swedish coffee break) or a brisk walk, even on cloudy days. For the truly brave, a Nordic-style cold plunge can be revitalising; Solhaug herself takes weekly dips in the frigid waters off Tromsø, north of the Arctic Circle.
Echoing this resilient attitude, Finland's President Alexander Stubb offered his own robust prescription in an interview last month: an ice bath followed by a sauna, repeated, then a shower. "You'll manage," he said. The overarching Nordic philosophy, as Solhaug summarises, is to "challenge yourself to look for light in the darkness." After all, they say, there's no such thing as bad weather—only unsuitable clothing.
