The winters in Sweden are famously long, cold, and dark, especially the further north you go. Many residents and expats find them challenging at first, but with the right mindset and habits, they can become manageable — or even enjoyable through hygge-style coziness and outdoor activities.
In the 15 minute video below, Jonna Jinton shares her experiences as someone who lives with the dark winters in Sweden:
Daylight in Swedish Winters
Daylight varies significantly by latitude:
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- Stockholm (south/central): Around 6–7 hours of daylight in December/January. The sun rises late (~8–9 AM) and sets early (~3 PM). Some Decembers have been extremely cloudy with almost no direct sunlight.
- Northern Sweden (e.g., above the Arctic Circle): Polar night periods with little to no sunlight for weeks. In places like Luleå, daylight can drop to as little as 3–4 hours.
The shortest days are around the winter solstice (mid-December). Summers compensate with near-24-hour daylight (midnight sun).
Common Challenges
Many people experience winter blues or Seasonal Affective Disorder (SAD) — symptoms include fatigue, low mood, oversleeping, cravings, and reduced motivation. This is more common for those from sunnier climates. The darkness, combined with cold and sometimes isolation, can feel draining.
Practical Tips for Coping and Thriving
Swedes and long-term residents share these effective strategies:
Maximize Light Exposure
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- Get outside every day during daylight hours, even if cloudy (natural light helps more than you think). Take lunch walks.
- Use a light therapy lamp (10,000 lux) for 20–30 minutes in the morning. Dawn simulator alarm clocks help too.
- Brighten your home: Multiple light sources per room, full-spectrum bulbs, sit near windows. Some use light cafés in winter.
Vitamin D and Nutrition
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- Take Vitamin D supplements (common recommendation due to low sun).
- Eat warm, nutritious foods; stay hydrated. Berries (frozen from summer) are popular.
Stay Active and Social
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- Exercise outdoors (walking, skiing, snowshoeing, ice skating) or indoors (gym, swimming, dancing).
- Maintain routines and social plans — fika (coffee breaks), dinners, or clubs. Isolation worsens symptoms.
- Saunas are a classic Nordic remedy for warmth and relaxation.
Embrace the Season (Hygge Mindset)
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- Accept the darkness instead of fighting it. Create cozy indoor spaces with candles, warm lighting, books, and blankets.
- Try winter activities: Forest walks, ice baths (with caution), northern lights viewing in the north.
- Proper clothing is essential: Layering, quality winter gear, and high-visibility items for dark commutes. “There’s no bad weather, only bad clothing.”
Routine and Mental Health
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- Consistent sleep schedule.
- If symptoms are severe, consult a doctor — light therapy, CBT, or medication can help.
Regional Differences
Southern Sweden (e.g., Malmö, Gothenburg) has milder, brighter winters than the north. Cities offer more social options and indoor activities. Rural northern areas provide stunning nature but more isolation.
Expat Perspectives
People from sunny countries often struggle initially but adapt. Many say the darkness builds appreciation for spring/summer, and the quiet, starry nights or snow-covered landscapes have their own beauty. Preparation and community make a big difference.
Overall, living with Swedish dark winters is about proactive light management, movement, social connection, and reframing the season as a time for rest and coziness. Millions of Swedes thrive this way every year. If you’re planning a move, visiting in winter first can help you gauge your personal tolerance.
About Jonna Jinton
You can catch up with Jonna Jinton on her internet channels here:
Art and Jewelry Webshop: https://jonnajintonsweden.com
Instagram: @jonnajinton
Wallpaper collection: https://www.photowall.com/us/designers/jonna-jinton
Facebook: Jonna Jinton
Blog: https://jonnajintonsweden.com/blog/
Music used in the Video
Break – Roary (Musicbed)
Daydream in A for piano – Eric Kinny (Musicbed)
Daydream in D for cello – Eric Kinny
Cause – Infinite Ripple
Through the storm – Savvun
Memories of Sardinia – Franz Gordon
Oasis – Yi Nantiro
The Goths – Bonnie Grace
