Health and Me

Ishita Roy

The Nordic Guide Of Staying Mentally And Physically Well Through Long, Dark Winters

Long winters are here, and Nordic countries are the most familiar with it. The winters there are long as dark. With little to no daylight and coldest temperature, people in the northern Europe and above the Arctic Circle have now learned to cope mentally and physically with the long winter blues. It begins as early as October and lasts till April for some. 

The winter solstice on December 21 signals the shortest day and longest night of the year in the Northern Hemisphere. Even though daylight gradually begins to return after that, winter’s darkness continues to linger. Experts in Norway, Sweden and Finland say this is exactly the time when people need to be intentional about protecting their mood and energy. Here is how they suggest staying balanced, both physically and mentally, during the darkest months.

<h4>Keep Your Sleep and Social Rhythms Steady</h4>

Dr Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, says that long, dark winters can disrupt the circadian rhythm. With limited daylight, the body struggles to reset its internal clock, which leads to restless nights and sluggish mornings. People may sleep more during winter but still wake up tired.

Partonen recommends using a dawn simulator, often called a sunrise alarm clock, which gradually brightens the bedroom and helps the brain ease into waking up. He also notes that people tend to withdraw socially during the winter and may become more irritable. Staying connected to friends and maintaining relationships can soften the impact of the winter blues. Pairing social time with exercise, such as going for a walk or a workout together, can also help maintain energy and mood.

Winter cravings for carbohydrates are common, especially in the evenings. These cravings can lead to weight gain of two to five kilograms a year, Partonen says, so regular activity becomes even more important.

Seasonal depression affects millions worldwide. Many people experience symptoms in the fall and winter that ease once spring arrives. Researchers have discovered that certain cells in the eye respond to blue wavelengths of light, triggering alertness and affecting mood. Sunlight is naturally rich in blue light, so shorter winter days can have a significant impact.

A University of Pittsburgh study found that people with seasonal depression were less sensitive to blue light during winter. This suggests a link between light exposure and mood. For severe symptoms, clinical care and antidepressants may be necessary, but Swedish pharmacology professor Christian Benedict says that light therapy is helpful for both diagnosed seasonal depression and mild winter blues.

Morning sessions with a light therapy box that emits around 10,000 lux can help reset the circadian rhythm and boost serotonin. Devices can range from seventy to four hundred dollars, and insurance may help cover costs for people diagnosed with seasonal affective disorder. Experts advise using a sunrise simulator along with a light therapy lamp before noon.

Ida Solhaug, a psychology professor at the University of Tromsø, says that mindset plays a huge role in handling the long winter. Instead of dreading the season, she encourages embracing it. This positive, practical approach is deeply rooted in Nordic culture.

She recommends enjoying indoor coziness with blankets and warm drinks, but also getting outside regularly. Even on cloudy days, a short walk can lift energy levels. Traditional winter activities like a Swedish fika outdoors, or even a cold plunge, can help people feel refreshed. Solhaug swims in the icy waters near Tromsø once a week and says it gives her a renewed sense of vitality.

Nordic culture also emphasizes dressing well for the weather. As locals often say, there is no bad weather, only bad clothing.

Finland’s President Alexander Stubb also shared his own winter survival advice: take an ice bath, follow it with a sauna, then repeat the cycle before heading out into the day.

If winter feels heavy, the experts’ message is clear. Look for light wherever you can find it, take care of your body clock and stay connected. Even in the darkest months, small daily habits can bring warmth and balance.

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Long winters are here, and Nordic countries are the most familiar with it. The winters there are long as dark. With little to no daylight and coldest temperature, people in the northern Europe and above the Arctic Circle have now learned to cope mentally and physically with the long winter blues. It begins as early as October and lasts till April for some. The winter solstice on December 21 signals the shortest day and longest night of the year in the Northern Hemisphere. Even though daylight gradually begins to return after that, winter’s darkness continues to linger. Experts in Norway, Sweden and Finland say this is exactly the time when people need to be intentional about protecting their mood and energy. Here is how they suggest staying balanced, both physically and mentally, during the darkest months.Keep Your Sleep and Social Rhythms SteadyDr Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, says that long, dark winters can disrupt the circadian rhythm. With limited daylight, the body struggles to reset its internal clock, which leads to restless nights and sluggish mornings. People may sleep more during winter but still wake up tired.Partonen recommends using a dawn simulator, often called a sunrise alarm clock, which gradually brightens the bedroom and helps the brain ease into waking up. He also notes that people tend to withdraw socially during the winter and may become more irritable. Staying connected to friends and maintaining relationships can soften the impact of the winter blues. Pairing social time with exercise, such as going for a walk or a workout together, can also help maintain energy and mood.Winter cravings for carbohydrates are common, especially in the evenings. These cravings can lead to weight gain of two to five kilograms a year, Partonen says, so regular activity becomes even more important.Why Light Therapy MattersSeasonal depression affects millions worldwide. Many people experience symptoms in the fall and winter that ease once spring arrives. Researchers have discovered that certain cells in the eye respond to blue wavelengths of light, triggering alertness and affecting mood. Sunlight is naturally rich in blue light, so shorter winter days can have a significant impact.A University of Pittsburgh study found that people with seasonal depression were less sensitive to blue light during winter. This suggests a link between light exposure and mood. For severe symptoms, clinical care and antidepressants may be necessary, but Swedish pharmacology professor Christian Benedict says that light therapy is helpful for both diagnosed seasonal depression and mild winter blues.Morning sessions with a light therapy box that emits around 10,000 lux can help reset the circadian rhythm and boost serotonin. Devices can range from seventy to four hundred dollars, and insurance may help cover costs for people diagnosed with seasonal affective disorder. Experts advise using a sunrise simulator along with a light therapy lamp before noon.Embracing Winter as a MindsetIda Solhaug, a psychology professor at the University of Tromsø, says that mindset plays a huge role in handling the long winter. Instead of dreading the season, she encourages embracing it. This positive, practical approach is deeply rooted in Nordic culture.She recommends enjoying indoor coziness with blankets and warm drinks, but also getting outside regularly. Even on cloudy days, a short walk can lift energy levels. Traditional winter activities like a Swedish fika outdoors, or even a cold plunge, can help people feel refreshed. Solhaug swims in the icy waters near Tromsø once a week and says it gives her a renewed sense of vitality.Nordic culture also emphasizes dressing well for the weather. As locals often say, there is no bad weather, only bad clothing.Finland’s President Alexander Stubb also shared his own winter survival advice: take an ice bath, follow it with a sauna, then repeat the cycle before heading out into the day.If winter feels heavy, the experts’ message is clear. Look for light wherever you can find it, take care of your body clock and stay connected. Even in the darkest months, small daily habits can bring warmth and balance.