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Find a storeHow the Scandis do it: real-life stories of SAD and super-short days
Written byChloe Gray
Reviewed byDr Anojan Arulananthan
Missing the long days of summer? We hear from people who live in places where daylight drops to almost zero about how they find joy in the darkness
Summary
1Emelie Olsson, from Sweden
Before the seasons change, many people in Sweden feel stressed. I try to run or do errands during my lunch break when it's brightest.
2Riikka Williams, from Finland
I can't stress how important movement is for my mental health during the darker months. Darkness can sap energy from you.
3Frida Bredberg, from Sweden
My morning routine is sacred. I get my body moving right away by walking to work rather than hop on the bus.
Countries like Finland, Sweden, Denmark and Iceland consistently top the list of the happiest countries in the world.1 Yet their climates can be brutal, with just a few hours of sunlight a day in the depths of winter and temperatures reaching as low as -20℃. Here in the UK, 20% of us report having the winter blues, with 2% of people suffering from Seasonal Affective Disorder (SAD) – a mental health condition.2,3 Everybody’s different and you should always consult your GP about low mood – but for those of us who are simply feeling a bit ‘meh’ about the season, we figured it was worth looking north for inspiration.
That’s why we spoke with three Scandinavians, who are used to low light and cold temperatures due to their northerly location, about how they keep their spirits up in winter.
How does Emelie Olsson, from Sweden, enjoy the dark?
Emelie, who works for a climate tech start-up, tells us, “Before the seasons change, many people in Sweden feel stressed about the lack of daylight.
I think that’s the same in most other countries with four seasons. However, Sweden is better at recognising how vital sunlight is during the few hours we have it. In the final year of my Master's degree, there were many international students on the course who weren't used to the darkness. In winter, our professor said we had permission to leave the class and go outside immediately if the sun came out.
"That’s how I generally approach winter now – I accept that I don’t have much daytime so to get as much done in the light as possible. I try to go on a run or do errands during my lunch break when it’s brightest as I know I’ll be less tempted to go when it’s dark. That way, when I’ve finished work, I can go home and chill on the couch, leaning into my tiredness and knowing I’ve already done everything I needed."
“We don’t have much daytime so I try to get things done when it’s brightest”
"If I miss the boat on daylight, I still have to get outside. It’s a cliché but it really works for my mood. When I lived closer to my office I would walk to work every day, even when it was pitch black in the morning. And I try to still do things I enjoy – I’ve camped in the Swedish forest during winter, even though it was completely dark by 4pm. We had flashlights and a fire so we could set up camp and cook dinner under the stars, then fell asleep by 8pm.”
What we learned: Make like Emelie and get outside as much as you can when it’s light. Research dating back to the 90s even shows that being in natural sunlight can reduce depressive symptoms by 50% – reportedly more effective than SAD lamps.4 And it doesn’t matter whether that light comes in the morning or afternoon – whenever the sun is out, be in it.5
What does Riikka Williams, from Finland, love about the dark?
Riikka Williams, a Nordic walking coach tells us, “In my hometown, there are as little as three hours of sunlight a day in December. Yet Finland has just been voted the happiest country in the world for the seventh time, which is even more impressive considering the dark and freezing winter. I think we exercise radical acceptance: you can't change the seasons so you might as well lean into them.
"As we don’t really have a pub culture like in the UK, winter catch-ups are more often centred around the gym or a yoga class. I love combining movement and chatting and it's not uncommon to see friends or small groups power walking in the streets – in the dark evenings, there's also a safety aspect to being together.
"I can't stress how important movement is for my mental health during the darker months. Darkness can sap energy from you, whereas exercise boosts happy hormones – I do Nordic walking as it's such a full-body workout that it ensures I'll sleep like a log later that night. However, it’s really important not to oversleep as this can mess with the circadian rhythm even more, which is why my top tip is to invest in an alarm with a light that mimics sunrise.
"To keep up my energy and mood, I try to make a conscious effort to eat the rainbow. It’s harder during the winter when the roast potatoes are calling my name, so supplements like magnesium and vitamin D. I also love cold swimming in the winter. Swimming in an ice lake surrounded by nothing but snow, the stars, the moon and some northern lights for company is magical (though some may say a bit wild). On the flip side, we’re the land of the sauna and, to me, it's the perfect escape from the cold and dark. I use it to spark real happiness on winter days.”
“Movement is essential to the winter months – and cold swimming brings me joy”
What we learned: Move your body – ideally with friends. A study published last year in Chile found that SAD and seasonal sensitivity were directly linked to levels of activity, with the more movement done the fewer symptoms experienced.6
Why the mornings are sacred for Frida Bredberg, from Sweden
Frida, an interior designer and founder of Danish Homedeco, tells us, “I’m a morning person, so I don’t have exciting stories of gallivanting around during dark evenings. But I think that getting up early is the key to keeping my mood steady throughout the months.
"My morning routine is sacred. I get my body moving right away by walking to work rather than hopping on the bus. I take a green or herbal tea with me too – I quit drinking coffee a couple of months ago since it made me dip in energy later in the day and it triggered anxiety. I hope to keep it up in the winter months when tiredness kicks in.
"Other non-negotiables in my morning are taking vitamin D supplements and having a homemade health shot made with ginger, lemon, honey and turmeric every morning to help my immune system. Reminding myself that seasonal changes are important can help me be more positive. Spring is for growth, summer is for long days of adventure and winter is for calm, rest and recovery.
“Winter gives us gratitude for the sun and seasons”
"That’s not to say we don’t long for the warmer weather; one of my favourite moments is on the first day of spring, when Scandinavians stand against the walls outside their house with their faces turned toward the sun. It’s so beautiful to see. We wouldn’t have that gratitude for the light if it wasn’t for winter – we cherish each moment we get to enjoy it.”
What we learned: Take a leaf out of Frida's book and try to appreciate the seasons – and your mornings. Creating your own 'dopamine menu' or wake-up ritual can help.
FAQs
Seasonal affective disorder (SAD) is a mental health condition linked to seasonal changes, with symptoms of depression typically occurring during autumn and winter when there’s less daylight.3 In the UK, around 2% of people experience SAD, while many more report experiencing the less severe ‘winter blues’.2
There’s no single Scandinavian secret to getting through winter, but the people we spoke to had a few habits in common: making the most of limited daylight, getting outdoors, staying active and embracing rather than fighting the season. From exercising with friends to creating a morning routine, finding reasons to enjoy winter can make the darker months feel more manageable – and bonus points for exercising regularly and making the most of natural daylight.3
SAD lamps, or light boxes, use bright light to simulate the daylight that’s missing during the darker winter months. While many people find light therapy helps their symptoms, the NHS says there isn’t currently enough evidence to know for certain how effective it is for SAD.3 That said, more recent reviews are promising, suggesting bright-light therapy may help improve SAD symptoms. However, the quality of the evidence is still limited and more high-quality research is needed.10,11 Speak to your GP before trying light therapy, as it may not be suitable if you have certain eye conditions or take medicines that increase your sensitivity to light.3 Getting outside in natural daylight may also be beneficial.
Vitamin D is known as the ‘sunshine vitamin’ because most of what we need is made when our skin is exposed to sunlight. Vitamin D has been studied for its potential link with seasonal affective disorder (SAD), particularly as both sunlight exposure and vitamin D levels can fall during the darker winter months.7 However, we don't yet know whether taking vitamin D can improve SAD symptoms. One randomised controlled trial found no significant benefit from vitamin D supplementation compared with a placebo, although the study was small and the researchers noted that further research is needed, particularly in people with low vitamin D levels.8 Vitamin D plays an important role in your health, and the NHS advises everyone to consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. 9
The final say
There’s no hack to cure the real condition that's SAD, so if you’re suffering, talk to a GP or healthcare professional. But if you’re someone who simply dreads winter or gets down about the cold, taking on some of these Scandi tips might help.
Try using daylight while you have it, leaning into the cosiness of the season by doing one thing every day for yourself and keeping on top of your supplements to feel more positive – and maybe even learn to love winter. Want some more winter inspiration? Make mornings more warming with our high-protein apple and cinnamon mug cake.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. World Population Review. Happiest Countries In The World 2024 [Internet]. worldpopulationreview.com. 2024. Available from: https://worldpopulationreview.com/country-rankings/happiest-countries-in-the-world
2. Melrose S. Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment [Internet]. 2015;2015:1–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/
3. NHS. Overview - Seasonal affective disorder (SAD) [Internet]. nhs.uk. NHS; 2021. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
4. Wirz-Justice A, Graw P, Kräuchi K, Sarrafzadeh A, English J, Arendt J, et al. “Natural” light treatment of seasonal affective disorder. Journal of Affective Disorders. 1996 Apr;37(2-3):109–20.
5. Wirz-Justice A. Light Therapy in Seasonal Affective Disorder Is Independent of Time of Day or Circadian Phase. Archives of General Psychiatry. 1993 Dec 1;50(12):929.
6. Alvarado C, Castillo-Aguilar M, Villegas V, Estrada Goic C, Harris K, Barria P, et al. Physical Activity, Seasonal Sensitivity and Psychological Well-Being of People of Different Age Groups Living in Extreme Environments. International Journal of Environmental Research and Public Health. 2023 Jan 17;20(3):1719.
7. Yang Y, Zhang S, Zhang X, Xu Y, Cheng J, Yang X. The Role of Diet, Eating Behavior, and Nutrition Intervention in Seasonal Affective Disorder: A Systematic Review. Frontiers in Psychology. 2020 Aug 4;11. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7438823/
8. Frandsen TB, Pareek M, Hansen JP, Nielsen CT. Vitamin D supplementation for treatment of seasonal affective symptoms in healthcare professionals: a double-blind randomised placebo-controlled trial. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4141118/
9. NHS. Vitamin D - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
10. Chen ZW, Zhang XF, Tu ZM. Treatment measures for seasonal affective disorder: A network meta-analysis. Journal of Affective Disorders [Internet]. 2024 Apr [cited 2026 Sept 10];350:531–6. Available from: https://www.sciencedirect.com/science/article/pii/S0165032724000399
11. Pjrek E, Friedrich ME, Cambioli L, Dold M, Jäger F, Komorowski A, et al. The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychotherapy and Psychosomatics [Internet]. 2020 [cited 2026 Sept 10];89(1):17–24. Available from: https://pubmed.ncbi.nlm.nih.gov/31574513/
