Following the autumnal equinox, when day and night are of equal length, Sweden faces a half-year period dominated by darkness that impacts many residents negatively, according to sleep and light specialists. Arne Lowden, a guest researcher at Stockholm University who has dedicated his professional life to studying sleep and the human impact of light, states that a balance of twelve hours of light and twelve hours of darkness is actually an ideal biological state.
Biological Equilibrium and the Winter Shift
Humans are genetically built for equal periods of light and darkness, according to Arne Lowden. The darkness during nights ensures that people are less disturbed by light during their sleep periods. However, problems arise when dark hours increase during the winter half-year, leading to higher rates of antidepressant prescriptions and an increased demand for help regarding low moods and sleep problems. The lack of daylight reduces energy levels, causes poorer sleep, and worsens moods, as explained by Arne Lowden.
The daily dose of daylight remains the absolute best remedy to handle this seasonal transition, “bräcker allt annat,” as Arne Lowden points out. Meanwhile, additional coverage notes that the equinox marks the exact point of transition into these colder, darker months.
Practical Strategies Against Seasonal Darkness
To combat the effects of darkness, Arne Lowden recommends securing a daily dose of daylight, noting that even a short lunch walk makes a difference. For those unable to go outside, positioning oneself near a window during the day helps; while windows block 30 percent of light, sitting close still delivers a significant amount of sunlight, according to Arne Lowden. If feelings of low energy and despondency persist, a light therapy lamp serves as an effective tool, with Arne Lowden suggesting it be placed by the computer during November mornings.
Dietary choices also influence well-being during darker months, as the body needs vitamin D. Arne Lowden recommends acquiring this nutrient through food rather than supplements because the body absorbs vitamin D more easily via diet. Good dietary sources include fish such as salmon and mackerel, dairy products, eggs, and mushrooms, according to Arne Lowden.
Did You Know? Arne Lowden, a guest researcher at Stockholm University, points out that sitting near a window during daylight hours still allows a person to receive substantial sunlight despite the glass blocking 30 percent of the light.
Avoiding Modern Light Traps and Social Isolation
Insufficient daylight exposure makes individuals extra sensitive to blue light from mobile phones and computer screens in the evenings, which can disrupt the internal biological clock. This disruption creates a localized form of jetlag, making it harder to fall asleep and more difficult to wake up in the mornings, according to Arne Lowden. To counter seasonal strains, Arne Lowden emphasizes maintaining a positive mindset and avoiding isolation. Continuing to socialize with friends and family alongside engaging in regular physical motion is crucial for keeping spirits high when darkness falls, because social activities provide necessary boosts to happiness.
Expert Insight: Seasonal transitions demand proactive behavioral adjustments. As sleep and light researchers emphasize, combining natural daylight exposure with structured daily routines and social engagement helps mitigate the biological toll of prolonged darkness.
Frequently Asked Questions
What happens during the autumnal equinox?
The autumnal equinox marks the precise point when day and night are of equal length, ushering in a half-year period where darkness dominates.
How does the lack of daylight affect the body?
According to Arne Lowden, a lack of daylight reduces energy levels, impairs sleep quality, worsens mood, and increases vulnerability to the blue light from screens, which can disrupt the internal biological clock.
What methods help counteract winter fatigue and low mood?
Arne Lowden recommends securing a daily dose of daylight through outdoor walks or sitting near windows, using a light therapy lamp in the morning, eating vitamin D-rich foods like fish and eggs, exercising, and maintaining social connections.
How do you personally adapt your daily routine to maintain your energy levels and mood during the darker winter months?
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