Long dark winters & places with little sunlight

People who live at latitudes far from the equator get less winter sunlight. Shorter daylight hours in winter are linked to a higher chance of seasonal depression.

Above the Arctic Circle, the sun stays below the horizon for part of winter. In Tromsø, Norway, this lasts about 27 November to 15 January, with only a few hours of twilight each day, often in soft pinks, purples and deep blues.

Living in a region with frequent cloud cover is also linked to seasonal mood changes.

Daylight still helps on cloudy days, so getting outside matters even when the sky is grey.

You don’t have to live in the Arctic to miss daylight. Leaving home before sunrise and coming back after dark, or working in rooms without windows, can mean seeing very little natural light all winter.

Shift work changes the normal sleep-wake cycle. In winter, sleeping during the day can mean missing daylight almost completely.

In the large Tromsø study in Arctic Norway, people reported more sleep problems in winter than in other seasons, and fewer in spring.

Many people feel a little flatter or more tired when days are short. This milder dip is often called the winter blues and is more common than seasonal depression.

If low mood returns at the same time each year and gets in the way of life, it may be seasonal depression. A professional can help you find out.

The researchers asked people how much they agreed with ideas like “there are many things to enjoy about the winter”. A positive mindset doesn’t deny the dark. It notices what winter offers too.

Things people enjoy in winter

• Candlelight and cosy evenings
• Northern lights and starry skies
• Snow sports and frosty walks
• Winter food and warm drinks
• Winter festivals and gatherings

Both studies are surveys, so they show links rather than proof. A positive mindset is not a treatment for depression, and nobody should feel blamed for finding winter hard.

Worried or negative thoughts about winter are common in seasonal depression, and therapy can help with them.

If you travel to and from work in the dark, a short walk at lunchtime may be your best chance of daylight. Getting outside every day still helps on cloudy days.

Ideas

• Move your desk or favourite chair near a window
• Open curtains and blinds as soon as you wake
• Turn on bright lights in the morning

Keeping a regular sleep schedule and moving regularly are both recommended for the dark months.

Light and dark both shape the body clock. Bright screens just before bed can make sleep harder.

Typical use

• Begin in early fall and continue until spring
• Read, eat or work while you sit there
• Sit with the light shining towards your face, but don’t stare into it
• Start with 10 to 15 minutes and build up to 30 to 45 minutes
• Use it in the morning, soon after waking

Cleveland Clinic suggests placing the lamp about two to three feet away.

Look for

• 10,000 lux brightness
• A UV-filtering screen
• Light angled downwards, not straight into your eyes
• White light, not coloured

The University of Michigan notes light boxes usually cost around $40 to $200, and some insurance plans or health spending accounts may cover part of the cost.

Side effects are uncommon but can include headache, eye strain, irritability, tiredness, or trouble sleeping if used too late in the day.

Light boxes filter out UV light, so they are safe for most people. People with certain eye conditions, or who take anything that makes them more sensitive to light, should check with a provider first.

Many people feel better within two to four days, while others take several weeks. If nothing improves after four to six weeks, talk with your health care provider.

Rain, sweat or cold water can cause dangerously low body temperature even above 40°F. If you get wet, change into dry layers.

Signs to act on

• Confusion, memory loss or slurred speech
• Numbness, or skin that looks white, greyish-yellow or waxy
• Redness or pain in skin, which can be the first sign of frostbite
• Shivering, exhaustion or drowsiness

Ideas

• Carry a torch or headlamp
• Choose busy, well-lit routes
• Tell someone where you’re going
• Walk with a friend, neighbour or group
• Wear reflective clothing

The CDC notes higher cold risk for older adults without enough food, clothing or heating, babies in cold bedrooms, and people who spend long periods outdoors.

Many cultures mark the darkest time of year with light: candles, lanterns, bonfires and festivals. Traditions give the season shape and something to look forward to.

Ideas

• A monthly soup or potluck night
• A winter walk to see lights
• Board games by candlelight
• Celebrate the returning light after the shortest day

Staying in touch with friends and family rather than pulling away is one of the most recommended steps for the dark months.

Ideas

• A class or club that meets weekly
• A regular walk with a friend at lunchtime
• A standing video call with family far away

Safe public spaces for connecting can reduce isolation and loneliness. Libraries, community centres, places of worship and cafés can be bright, warm places to spend time.

Try

• “Fancy a walk while it’s still light?”
• “I’ve noticed winter seems hard for you. How are you really doing?”
• “Want to come over for soup on Thursday?”

If you work nights, the timing of light and darkness around your shifts matters. Protect your daytime sleep with a dark room, and try to catch some daylight when you are awake.

Moving somewhere with shorter winter days means facing a new pattern of light. Living farther from the equator raises the chance of seasonal mood changes, so it helps to plan ahead.

Ideas for a first winter

• Ask locals what they love about winter
• Get proper winter clothes early
• Join one club or group before the darkest months
• Notice how you feel and talk to a provider early if it’s hard

Sleep experts say seasonal clock changes can put the body clock out of step and carry health and safety risks.