奇速英语

极夜漫漫不emo！北欧人的冬日“抗蓝”指南

The Nordic countries are no strangers to the long, dark winter. Despite little to no daylight — plus months of freezing temperatures — people who live in northern Europe and above the Arctic Circle have learned how to cope mentally and physically with the annual onset of the winter blues, which can begin as early as October and last until April for some. Here’s how they suggest looking for light during the darkest months of the year.

Dr. Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, said with limited daylight, our internal body clocks cannot adjust properly and this throws off our sleep. We may sleep longer in the winter but we don’t wake up refreshed and can remain tired the rest of the day. In addition to being more tired, we’re more likely to withdraw from others socially in the wintertime. We’re more irritable and more likely to fight with friends. Partonen recommended trying a dawn simulator, sometimes known as a sunrise alarm clock, to gradually light up your bedroom and ease you awake. It’s also important to maintain our relationships because symptoms rarely improve in isolation.

Christian Benedict, a pharmacology professor, suggests light therapy for seasonal affective disorder (SAD) and mild winter blues. Morning sessions using devices emitting light 20 times brighter than indoor lighting work best — opt for 10,000-lux lights for 30 minutes daily. Dr. Timo Partonen recommends pairing a dawn simulator with a light therapy device before noon. Special lights cost $70–$400; insurance may cover part of the expense if diagnosed with SAD.

Ida Solhaug, a psychology associate professor from the Arctic University of Norway, advises embracing winter with a positive outlook as a survival strategy. This includes enjoying indoor cozy relaxation — cozying up with blankets and a movie — while not skipping outdoor activities: take a post-film walk with a coffee break, and try Nordic cold baths, which she does weekly for refreshment. Finland’s President Alexander Stubb also recommends a routine: ice bath, steam bath, repeat, then a shower and outdoor time. Remember the Nordic saying — no bad weather, only bad clothing.