Complaining about how early it gets dark is common small talk with strangers and colleagues at this time of year. Some people swear by cod-liver oil or use lamps that simulate the sun by progressively brightening at a specific time each morning. Others binge-watch TV shows or plan a tidy indoor gym schedule.
To better understand how to survive winter darkness, let’s take a closer look at the Norwegian map up north -- more specifically in the city of Tromsø, where 79,421 people live. Located more than 200 miles above the Arctic Circle, Norway’s ninth-largest city is home to extreme light variation between seasons. During the Polar Night, which lasts from November to January, the sun doesn’t rise at all. How do they do it?
Surprisingly, a study by May Trude Johnsen at the University of Tromsø found that people's well-being barely changed across the year. Their sleep was a bit more disturbed without the daily rhythm of the rising and setting sun, but they reported no increase in mental distress during the winter.
READ ALSO: Five tips for enjoying the cold like a true Norwegian
So what’s their secret? Of the many potential explanations, another researcher — American Kari Leibowitz — emphasizes that one vital component may be a particular “mindset” that arms citizens against the stresses of the long polar night. The more the interviewees saw the winter as an exciting opportunity to enjoy a glacial climate, the better they fared, with high levels of life satisfaction and overall mental health.
Leibowitz found that these attitudes actually increase with latitude, in regions where the winters are even harsher. People in Svalbard (78°N) had a more positive mindset than people in Tromsø (69°N), who were more optimistic than people in Oslo (60°N). In other words, the positive wintertime mindset is most common where it’s most needed.
“By hating the darkness we’re robbing ourselves of the chance to make this time of year special. We’re overlooking the opportunities that abound when the sun sets earlier. Perhaps instead of fighting the darkness, we should be embracing it,” says Leibowitz in her study conclusion. She also suggests a few actions to cope with darkness, including: accept the darkness, embrace indoor pleasures, try softer light and pursue social activities.
But what about those who aren’t born and raised with gloomy months? For internationals coming from sunny places year-round, the experience can be a shock.
Gina Paola, from Colombia, has been living in Oslo for 12 years and points out the difference between two common challenges: the cold and the darkness.
“My first autumn was incredible. It is my favourite season of the year. The orange, yellow, and terracotta colours are just beautiful — but of course, if it is sunny. The dark is indeed difficult,” she explains.
Over time, she discovered the cozy side of winter, from light installations on balconies to the festive atmosphere.
“I actually enjoy that as well. After work, I go more often to cafés, the cinema, or indoor climbing. The trick was to adapt. Why complain if you can't change the weather? So I learned skiing, ice skating, the language, and basically integrated into society, so it went smoothly. Probably it also helped working in kindergartens — you are forced to be outdoors.”
Pedro de Melo, 32, originally from Brazil, had a similar experience when he moved to Tromsø in 2023.
“I used to live in Oslo, which already gets pretty dark during the winter, but moving to Tromsø took it to another level. In the end it wasn’t so bad, because my partner — who is American — and I were excited to experience something new for the first time. We did a lot of northern lights hunting!", he said.
Pedro said he makes use of a list of tricks to help not just survive, but make the most of the darker months:
- Follow the Norwegian “R-rule”: Take vitamin D in all months that contain an r (that is, from September to April).
- Light lots of candles to make the house cozy. Be creative: skip the usual tea lights and go candle shopping. Lots of fun colours and shapes!
- Invite friends over — hosting is a good distraction. Lots of baking during the darker months.
- Surrender yourself to the Christmas spirit. December is the darkest month, but Christmas lights, food, and traditions can make it fun! A glass of gløgg can lift the spirit.
- Look forward to the northern lights season. They only happen in the dark and are a reminder that darkness can be beautiful too.
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