The Nordic countries are no strangers to the long, dark winter
The Nordic countries are no strangers to the long, dark winter.
The winter solstice will occur Dec. 21, marking the shortest day and longest night of the year in the Northern Hemisphere. While sunlight increases daily after that, winter won't be over for a while yet.
The Associated Press spoke to experts in Norway, Sweden and Finland about the winter blues. Here's how they suggest looking for light, literally and figuratively, during the darkest months of the year:
Dr. Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, said the dark winter affects our circadian rhythm.
With limited daylight, our internal body clocks cannot reset or synchronize properly and it throws off our sleep. We may sleep longer in the winter, he said, but we don't wake up refreshed and can remain tired the rest of the day.
Partonen recommended trying a dawn simulator, sometimes known as a sunrise alarm clock, to gradually light up your bedroom and ease you awake.
In addition to being more tired, we're more likely to withdraw from others socially in the wintertime. We're more irritable, Partonen said, and more prone to fights with friends.
It's important to maintain our relationships, he said, because symptoms rarely improve in isolation.
And since keeping up with exercise is also key to combating the winter blues, consider inviting a friend along for a workout.
It could also help keep off the wintertime weight gain — typically 2 to 5 kilograms (4 to 11 pounds) a year, Partonen said — that's fed by cravings for carbohydrates, especially in the evenings.
Millions of people worldwide are estimated to suffer from seasonal depression. Also known as seasonal affective disorder, or SAD, patients typically have episodes of depression that begin in the fall and ease in the spring or summer. A milder form, subsyndromal SAD, is recognized by medical experts, and there’s also a summer variety of seasonal depression, though less is known about it.
Scientists are learning how specialized cells in our eyes turn the blue wavelength part of the light spectrum into neural signals affecting mood and alertness. Sunlight is loaded with the blue light, so when the cells absorb it, our brains’ alertness centers are activated and we feel more awake and possibly even happier.
Researcher Kathryn Roecklein at the University of Pittsburgh tested people with and without SAD to see how their eyes reacted to blue light. As a group, people with SAD were less sensitive to blue light than others, especially during winter months. That suggests a cause for wintertime depression.
In severe cases, people need clinical support and antidepressant medications. Christian Benedict, a pharmacology professor at Uppsala University in Sweden, suggests light therapy for people with SAD as well as those who have a milder case of the winter blues.
“It’s not like it’s a fate, an annual or a seasonal fate, and you cannot do anything about it,” Benedict said. “There are possibilities to affect it.”
A routine of morning light therapy, using devices that emit light about 20 times brighter than regular indoor light, can be beneficial for both people with and without SAD.
The light therapy helps to kickstart your circadian rhythm and increases serotonin in your brain, Benedict said.
Research supports using a light that’s about 10,000 lux, a measure of brightness, for 30 minutes every morning. Special lights run from $70 to $400, though some products marketed for SAD are not bright enough to be useful. Your insurance company might cover at least part of the cost if you’ve been diagnosed with SAD.
Partonen recommended using both a dawn simulator and a light therapy device each day before noon.
Yale has tested products and offers a list of recommendations, and the nonprofit Center for Environmental Therapeutics has a consumer guide to selecting a light.
And don't forget to, well, look on the bright side. It's crucial to embrace winter instead of dreading it, according to Ida Solhaug, an associate professor in psychology at the University of Tromsø, also known as the Arctic University of Norway — the world's northernmost university.
Prioritize a positive outlook as a survival strategy and learn to appreciate the change in seasons. It's a typical Norwegian way of thinking, she said, that can make all the difference when there's very little daylight for months.
“It's part of the culture,” she said.
And don't forget to take advantage of both outdoor and indoor hobbies, she said. Inside, channel hygge — the Danish obsession with getting cozy — and snuggle up on the couch with blankets and a movie.
But don't hibernate all winter. After the film finishes, head outside with a thermos for fika, the traditional Swedish coffee break. Even during cloudy days, a quick walk in the fresh air will help, she said. And if you're brave enough, do a cold plunge like many people in the Nordics.
Solhaug tries to jump into the frigid waters off the coast of Tromsø, an island 350 kilometers (217 miles) north of the Arctic Circle, at least once a week, adding that it makes her feel revitalized during the long winter.
“Challenge yourself to look for light in the darkness,” she said.
After all, as many Nordic people say, there’s no such thing as bad weather — only bad clothing.
Finland's President Alexander Stubb, too, had some tips for how to tackle Nordic winters. When asked in an interview with The Associated Press last month how to survive the cold season, he had some very specific advice.
“Take an ice bath and then followed up by a sauna and do one more ice bath, one more sauna, then a shower and go out there. You’ll manage,” Stubb said.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Rijeka Rising: Croatia’s Quietly Queer Adriatic Port You Haven’t Heard About (Yet)
Rijeka—Croatia’s third‑largest city and principal seaport—has been quietly charting a different course, developing a reputation among regional activists and culture workers as one of the country’s most welcoming urban spaces for lesbian, gay, bisexual, transgender, and queer people.
When most queer travelers think of Croatia, images of Dubrovnik’s stone walls or Split’s Roman palaces usually come to mind, often paired with caution about the country’s conservative politics. Yet several hours up the coast, Rijeka—Croatia’s third‑largest city and principal seaport—has been quietly charting a different course, developing a reputation among regional activists and culture workers as one of the country’s most welcoming urban spaces for lesbian, gay, bisexual, transgender, and queer people.
Chiang Mai: Thailand’s Hidden Queer Haven in the Mountains
Nestled in the lush mountains of northern Thailand, Chiang Mai is emerging as a vibrant, welcoming destination for queer travelers seeking both cultural richness and a relaxed LGBTQ+ atmosphere.
Chiang Mai, the largest city in northern Thailand, is a destination that effortlessly blends ancient temples, verdant mountain landscapes, and a burgeoning queer community. While Bangkok and Phuket often dominate LGBTQ+ travel lists for Thailand, Chiang Mai stands out for its slower pace, cultural authenticity, and a welcoming spirit that has drawn queer travelers from across Asia and beyond .
Chasing Hot Springs Across Iceland in One Unforgettable Week
There are places you visit to see all the sights and learn about a new place in the world, and there are places you go to relax and feel a new location. Iceland is a destination built for both, and how you spend your time may depend on how much you love a hot bath.
There are places you visit to see all the sights and learn about a new place in the world, and there are places you go to relax and feel a new location. Iceland is a destination built for both, and how you spend your time may depend on how much you love a hot bath.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Las Vegas Bets Big on Wellness Despite Travel Slowdown
Wellness tourism moved squarely from niche to mainstream, with 84% of Americans now ranking it as a travel priority. Amidst this rise, the United States drinking rate is at a 90-year low, and just 54% of American adults say they consume alcohol. As consumer sentiment on alcohol and health shifts, Las Vegas highlights a different side of its personality.
Wellness tourism moved squarely from niche to mainstream, with 84% of Americans now ranking it as a travel priority. Amidst this rise, the United States drinking rate is at a 90-year low, and just 54% of American adults say they consume alcohol. As consumer sentiment on alcohol and health shifts, Las Vegas highlights a different side of its personality.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
US Air Travelers Without Real IDs Will Be Charged a $45 Fee
The Transportation Security Administration has announced that U.S. air travelers without a REAL ID will face a $45 fee starting in February
Air travelers in the U.S. without a REAL ID will be charged a $45 fee beginning in February, the Transportation Security Administration announced Monday.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
The Finger Lakes Are America's Cozy Off-Season Getaway
Americans are rediscovering the joy of the open road, with 83% of travelers planning to take a road trip this summer, and 6 in 10 driving 300 miles or more this year for their vacations. With flight prices still high and the appeal of flexible, close-to-home adventures growing, more people choose to explore destinations within easy reach rather than fly overseas.
Americans are rediscovering the joy of the open road, with 83% of travelers planning to take a road trip this summer, and 6 in 10 driving 300 miles or more this year for their vacations. With flight prices still high and the appeal of flexible, close-to-home adventures growing, more people choose to explore destinations within easy reach rather than fly overseas.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Post-Thanksgiving Travelers in Chicago See Flights Canceled and Delayed After Winter Storm
Travelers at the end of the Thanksgiving holiday on Sunday were finding hundreds of flights delayed and canceled in Chicago following a winter storm in the Great Lakes region, while a wintry mix of rain and snow developed in the Northeast
Travelers at the end of the Thanksgiving holiday on Sunday were finding hundreds of flights delayed and canceled in Chicago following a winter storm in the Great Lakes region, while a wintry mix of rain and snow developed in the Northeast.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Consumers Should Do Their Research Before Giving in to Travel Tuesday Temptation
Chain stores have Black Friday. Online marketplaces have Cyber Monday. For local businesses, it's Small Business Saturday.
Chain stores have Black Friday. Online marketplaces have Cyber Monday. For local businesses, it's Small Business Saturday.
Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Antwerp's Rising Queer Scene: Belgium's Fashion-Forward Hidden Gem for LGBTQ+ Travelers
While Brussels and Amsterdam dominate European LGBTQ+ travel guides, Antwerp is quietly emerging as a dynamic and accessible queer destination.
Antwerp doesn't appear in most mainstream LGBTQ+ travel guides, yet this Flemish port city is experiencing a quiet revolution in queer tourism. Located just 25 miles north of Brussels and less than three hours by train from Amsterdam, London, and Paris, Antwerp has cultivated a dynamic and highly visible LGBTQ+ community that rivals—and in many ways surpasses—its more celebrated European counterparts .
We use cookies to analyze traffic and to ensure you get the best experience on our website. Read our Privacy Policy for more information.

