Written by Ravindu
07 Dec 2024
Winter is here, and with it comes the infamous Swedish darkness. Depending on where you live, the darkness can either feel like a mild inconvenience or a major lifestyle adjustment. In southern cities like Malmö, you’ll still get about seven hours of daylight on the darkest days—which, honestly, isn’t so bad. But if you’re studying in the northern university city of Luleå, you’re looking at just 3.5 hours of sunlight! That’s practically a blink of light, and it takes serious effort (and planning) to stay sane. And let’s not even begin about more northern regions where you don’t get any sunlight at all! 😮💨
Okay, maybe I’m exaggerating slightly about going crazy, but many students, like Dalaa—a master’s student from Lund I recently interviewed (you can read our conversation over here. it was so much fun!)—say it’s not the cold but the Swedish darkness that’s hardest to adjust to. To help you (and myself) embrace this cozy but challenging season, I’ve done some research, gone around campus speaking to the local Swedes, and even tapped into the wisdom of other digital ambassadors to compile this list of 15 tips to survive—and maybe even thrive—during Sweden’s dark times.
Lets dive in!
1. Maximize Usage of Daylight Hours Like A Swede
When the sun shows itself, make the most of it! Step outside for a quick walk, run some errands, listen to your favorite music on the way, or simple soak up some sunlight—it’ll boost your mood and energy. Sunlight is also your best natural source of vitamin D, which supports your immune system, strengthens your bones, and helps keep that winter fatigue at bay. So even 15 minutes outside can make a big difference.
2. Boost Vitamin D intake with Supplements
Sunlight is scarce, so vitamin D supplements are your best friend. They’ll keep your energy levels up and help you avoid that dreaded winter fatigue. You can also boost your intake by eating foods rich in vitamin D, like fortified mjölk (milk), oily fish, and eggs. A balanced combination of supplements and diet will ensure you stay healthy and energized through the season.
3. Remember To Take Your Vitamins
Whether it’s through supplements or eating plenty of fresh fruits and vegetables, keeping your nutrition in check is essential for surviving the Swedish darkness. Think oranges, berries, and leafy greens for a nutrient boost. And when it comes to fruits, eating them fresh instead of fruit-juices is always preferred, because there are unnecessary levels of sugar and sweeteners put into them.
4. Exercise Regularly
Not going to lie, but I also struggle with keeping up with my gym schedule when it’s always dark. It could sometimes be hard to find the motivation. However, Moving your body releases endorphins, giving you a much-needed mood lift, so exercising is very beneficial during the dark. It doesn’t have to be intense—yoga, dancing in your room, or a brisk winter walk can work wonders.
5. Drink Warm Drinks
Fancy an impeccable Ceylon tea, anyone? There’s nothing more comforting than wrapping your hands around a warm mug of coffee, tea, or hot chocolate. It’s a Swedish winter essential—and an excellent excuse for fika!
6. Attend As Many Social Events As You Can!
The Swedish Darkness can feel isolating, so make it a point to join social gatherings—they’re a great way to stay connected and uplifted. At my university, cozy movie nights organized by various clubs are a fantastic way to unwind and meet new people. Study sessions or tea time events are also perfect opportunities to combine productivity with socializing in a relaxed atmosphere.
If you live in a corridor room, embrace the community vibe by scheduling social time with your neighbors—it could be a shared dinner, game night, or just a quick chat in the common kitchen. The key is to lean into the togetherness, making the long nights feel a little brighter.
7. SAD Lights and Light Therapy
Light therapy lamps simulate daylight and help combat Seasonal Affective Disorder (SAD), making them a game-changer during the Swedish winter. Place one on your desk to soak in the “sunlight” while you study or work—it’s a simple way to boost your mood and energy levels.
Chris, another digital ambassador from the Instagram team, recently shared how programmable lamps have been a lifesaver for him. These lamps mimic a sunrise, gradually brightening the room to help him wake up naturally, even on the darkest mornings. He also mentioned that they’re more affordable than you’d expect—some cost as little as SEK 100! This is definitely something I’m considering trying out myself because, believe me, I am terribly lazy when it comes to waking up in the dark, especially when there’s no risk of being late to a lecture.
8. Change Your Mindset
You know something that really helps? Reframe the darkness as an opportunity to slow down and recharge. Instead of dreading it, embrace the quiet and reflective vibe it brings. I sometimes just catch myself staring at the long sunrises and sunsets, seeing beauty in them, and it might sound like I’m gaslighting myself, but it really helps. Sometimes a change of mindset is all you need!
9. Start Journaling
This is more of a mental health tip- but use the long nights to document your thoughts, goals, or even gratitude lists. Journaling is a therapeutic way to process the season and keep your mind focused. It a good way to focus on the little things!
10. Embrace Hygge
Speaking of focussing on the little things of, take a Danish-inspired approach to the darkness by intentionally enjoying simple pleasures like reading, crafting, or sipping hot cocoa by the fire. Or in other word, the concept of Hygge!
11. Stay Connected With Others
Darkness can be isolating, so make an effort to stay in touch with friends and family. A quick call or message can remind you that you’re not alone, and a long video call with someone is almost always promised to come with a good vibe afterwards. So, actively take the initiative to reach out to your loved ones for a cozy conversation.
12. Sleep Smart
Stick to a consistent sleep schedule to help regulate your body’s internal clock, especially when the natural light cues are all out of sync. Aim for 7–9 hours of quality sleep each night, as it’s essential for maintaining your energy, mood, and overall health during the darker months.
While it might be tempting to stay up late binge-watching Netflix or scrolling on your phone, this can disrupt your rhythm and leave you feeling groggy the next day. Try creating a relaxing bedtime routine—like dimming the lights, sipping on herbal tea, or reading a book—to signal to your body that it’s time to wind down. Trust me, a good night’s sleep can make those dark mornings feel a little more bearable!
13. Take Up a New Indoor Hobby
Dark nights are the perfect excuse to learn something new—knitting, painting, baking, or even writing poetry. Cooking is another fantastic indoor hobby, allowing you to experiment with flavors and try out traditional Swedish recipes like cinnamon buns or Janssons frestelse. It’s not just a way to keep busy but also a comforting ritual that fills your home with warmth and delicious aromas. Keeping your mind active and entertained with hobbies like these can make the long evenings feel creative and fulfilling.
14. Create a Cozy Sanctuary that you enjoy
Make your space a haven with fairy lights, soft blankets, and a few candles. A cozy environment can make the darkness feel comforting rather than overwhelming. I’m planning on lighting candles and integrating some plants and soft lights into my space soon, not to mention creating a wall art with photographs of happy times from back home, and I’m excited to see how it affects my daily mood and energy levels.
15. Get Into Reading
I cannot stress enough how a good book can turn aimless days into ones full of purpose and productivity. It’s a fantastic way to escape reality, letting you dive into different worlds, eras, and perspectives without leaving your cozy spot. Whether it’s a gripping thriller, heartwarming romance, or thought-provoking non-fiction, there’s something magical about getting lost in a story.
Winter is the perfect time to catch up on your reading list—or start one! Pair your book with a blanket and a warm drink, and you’ve got the ultimate recipe for surviving the Swedish darkness with your imagination alight.
Ending Notes…
The Swedish darkness in the winter is no joke, but with a bit of creativity and planning, it can also be a season of comfort and growth. Whether you’re braving the south’s “manageable” darkness or the north’s near-total lack of sunlight, these tips will help you embrace the cozy vibe and maybe even start to enjoy the slower pace of winter.
Now, grab a blanket, light some candles, and let’s survive this season together—because, hey, spring will come eventually! 🌸
