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Life under the polar night
For weeks or months each winter, communities near the Arctic Circle endure 24-hour darkness. While the phenomenon creates breathtaking twilight hues and frequent aurora displays, it also disrupts sleep patterns for many. Yet locals have developed strategies to thrive during the polar night, offering lessons for those struggling with seasonal darkness elsewhere.
The science of sleep disruption
The absence of sunlight during polar night interferes with the body's circadian rhythm-the internal clock regulating sleep, mood, and other functions. Research shows this can delay sleep cycles, particularly for those spending extended time indoors. Some individuals experience insomnia or seasonal affective disorder (SAD), marked by low energy, oversleeping, and depression during winter months.
Studies estimate SAD affects 2-8% of Europeans and up to 10% of northern U.S. populations. Arctic communities, such as those in northern Greenland or Canada, report even higher rates-up to four times those in southern regions. However, findings remain mixed: a study in Tromsø, Norway, found no seasonal differences in mental distress, while others link winter darkness to elevated depression and altered sleep schedules.
Mindset matters
Psychologist Kari Leibowitz, who studies winter wellbeing, found that a positive outlook can transform the polar night experience. Residents who embrace winter activities-skiing, fireside gatherings, or cozy indoor hobbies-report better mental health than those resisting the season. "Cold and darkness affect everyone," Leibowitz notes. "The difference lies in how we respond emotionally and behaviorally."
"Polar night is too short. I'd love if it lasted for two months."
Esther Berelowitsch, resident of Inari, Finland
Indigenous Sámi communities in northern Norway exhibit lower insomnia rates, possibly due to a relaxed attitude toward sleep. Children are often left to self-regulate their rest, avoiding rigid bedtime routines.
Lighting and lifestyle adjustments
Artificial lighting cannot fully replicate sunlight, but strategic use can help. Håkan Långstedt, a Finnish lighting designer, recommends soft, gradually dimming lights in the evening to stimulate melatonin production-the hormone that induces sleep. Leibowitz suggests candlelight or fireside warmth before bed, along with saunas or hot baths, which trigger melatonin release as body temperature drops.
Morning exercise also benefits circadian rhythms. A study in northern Norway found that regular physical activity reduced afternoon melatonin spikes, combating daytime drowsiness. Berelowitsch, who moved to Inari from Paris, spends two hours daily outdoors-walking or skiing-unless temperatures plunge below -40°C (-40°F).
Seasonal sleep needs
Research suggests humans may require more sleep in winter. A German study found REM sleep-the dreaming phase-lasted 30 minutes longer in December than in June. Fitness tracker data from 45,000 users in Nordic countries, Canada, and the U.S. showed winter sleep duration increased by 3%, or roughly 10 minutes. Resting heart rates also rose by 3% during colder months.
"If you have flexibility in your schedule, adapt to the seasons," Leibowitz advises. "Give yourself more sleep in winter than summer." She warns against fighting the darkness with harsh lighting, which can worsen sleep disruption by creating stark contrasts with the outdoor environment.
Community and creativity
Social connections play a key role in winter wellbeing. Gatherings with family and friends help regulate emotions and improve sleep quality. Artist Michèle Noach, who splits her time between the UK and Vadsø, Norway, describes polar night as a time for introspection and creativity. "For two months, everything happens in the dark," she says. "I find I'm very creative then."
Berelowitsch echoes this sentiment, noting that polar night encourages slower, more mindful activities. "I walk slow, eat slow, sleep slow," she says. "It's a time to engage in quiet pursuits like handicrafts or music."
"In the Arctic, they say you have to switch your internal lights on during polar night. You draw on deep resources within yourself."
Michèle Noach, artist
While some struggle with the darkness, most Arctic residents embrace the season. "The majority up here get a real kick out of it," Noach adds.
