Surviving Winter in Sweden: Tips for Darkness and Cold

"How do you cope with the winter?" – that is probably the question people moving to Sweden hear most often. And yes: the Swedish winter is longer, darker and, depending on the region, considerably colder than in much of central Europe.

The good news: with the right preparation, it is not just bearable – it can be really beautiful. In this article you will find everything you need to know, from light and vitamin D to clothing, winter tyres, heating costs and the best sides of the cold season.

Darkness and light: what to expect

How dark it gets depends heavily on where in Sweden you live. According to the Swedish weather service SMHI, the length of the day in the far south varies between about 7 hours in winter and 17 hours in summer. In Stockholm, there are roughly six hours of daylight around the winter solstice.

Polar night in the north

North of the Arctic Circle, the sun does not rise at all for a while in winter – this is the polar night (polarnatt). In Kiruna it lasts around four weeks around the winter solstice, according to SMHI. It is not completely black, though: around midday there are a few hours of twilight, and snow, moon and stars make the landscape surprisingly bright.

How to get through the dark months

• Get daylight: go outside during your lunch break – even under a grey sky, the light outdoors is much stronger than indoors.
• Light up your home: many Swedes use warm light in every room and lamps in the windows. Some use daylight lamps – but talk to a doctor if you have symptoms.
• Keep a routine: regular bedtimes, exercise and regular meals help against tiredness.
• Wear reflectors: in the dark, drivers can barely see you. In Sweden almost everyone – adults included – wears reflectors (reflexer) or hi-vis vests.

If you feel low, unmotivated or constantly exhausted for weeks, take it seriously. Winter depression can be treated. Your first point of contact is your vårdcentral (health centre) or the healthcare advice service 1177.

Vitamin D in winter

In summer, the body produces vitamin D mainly from sunlight on the skin. In winter, the Swedish sun is not strong enough. The Swedish Food Agency Livsmedelsverket therefore recommends a vitamin D supplement for certain groups:

• all children under two: 10 micrograms a day (vitamin D drops)
• children and adults who don't eat fish or foods fortified with vitamin D: 10 micrograms
• people who rarely get sun in summer or wear clothing that covers their arms, legs and face: 10 micrograms
• everyone over 75: 20 micrograms

According to Livsmedelsverket, supplements are especially important in the winter half of the year. You can take a break from May to August if you spend time in the sun. 10 micrograms equal 400 IU.

Important: more is not better. The upper limit for adults is 100 micrograms per day, and 50 micrograms for children aged 1 to 10. If you are unsure, ask your vårdcentral to check your levels.

The right clothing: layering

Swedes say: "Det finns inget dåligt väder, bara dåliga kläder" – there is no bad weather, only bad clothing. The secret is layering:

1. Base layer: thermal underwear made of merino wool or synthetic fibres that wick moisture away from the body. Avoid cotton – it stays wet and makes you cold.
2. Mid layer: a wool jumper or fleece jacket for warmth.
3. Outer layer: a windproof and waterproof jacket and trousers.

Also important:

• a hat, scarf and mittens (they keep you warmer than gloves)
• lined, waterproof winter boots with a good grip
• slip-on ice cleats (broddar) for icy pavements
• wool socks – two pairs if needed

Children in winter

Swedish children spend time outdoors in almost any weather – at preschool (förskola) too. They need a lined winter overall (vinteroverall), spare clothes and warm boots. Parents label everything with names, otherwise things quickly go missing in the cloakroom.

Our tip: you don't have to buy winter clothes new. On Blocket, Tradera and in second-hand shops you will find good quality at fair prices – especially for children.

Driving in winter: winter tyres and engine heaters

The winter tyre requirement

According to Transportstyrelsen (the Swedish Transport Agency), the following applies to cars, light trucks and buses:

• From 1 December to 31 March, winter tyres are mandatory when there are winter road conditions (vinterväglag) – that is, snow, ice, slush or frost on any part of the road. If in doubt, the police on site decide whether this is the case.
• Winter tyres must have a tread depth of at least 3 millimetres (for vehicles up to 3.5 tonnes).
• Since 1 December 2024, studless winter tyres must carry the alpine symbol (a mountain with a snowflake, "3PMSF"). An M+S marking alone is no longer enough for cars.
• Studded tyres (dubbdäck) are allowed from 1 October to 15 April – outside this period only if winter conditions exist or are expected.
• Some cities have streets where studded tyres are banned. According to the police, driving there with studs can result in a fine of SEK 1,000.
• The rules also apply to cars with foreign number plates.

If you arrive in summer with a car from abroad and stay: plan the tyre change in good time. Tyre workshops are often booked up for weeks in autumn.

The motorvärmare

In many car parks in Sweden you will see posts with power sockets. They are for the motorvärmare – an electric engine block heater. It protects the engine, reduces fuel consumption during cold starts and often warms up the interior too. With a timer or an app you don't need to run it all night – depending on the temperature, about an hour before you leave is usually enough.

Winter checklist for your car

• ice scraper and snow brush
• frost-proof screen wash
• blanket, warm clothes and something to drink
• small shovel and jump leads
• never let the tank or battery run too low

Heating and electricity costs

In winter, housing costs rise noticeably – especially if you live in a house with electric heating or a heat pump. A few things you should know:

• Price zones: Sweden is divided into four electricity price areas (elområden SE1 to SE4). Electricity is usually cheaper in the north than in the south.
• Variable contracts: with hourly or monthly pricing, your bill can rise significantly on cold winter days. A fixed price gives you predictability.
• Rented flat: in many rented flats, heating is included in the rent (varmhyra), often via district heating (fjärrvärme). Check your contract.
• House: when buying or renting, ask about the annual energy consumption in kilowatt hours. The difference between a well-insulated house with a heat pump and an old house with direct electric heating is huge.

Saving tips: don't block radiators, lower the temperature by one or two degrees at night and when you are away, air rooms briefly with the windows wide open instead of leaving them tilted, and run energy-hungry appliances during cheaper hours.

Winter sports and northern lights

In Sweden, winter is not a time to hibernate – quite the opposite. As soon as there is snow, everyone heads outdoors:

• Cross-country skiing: many municipalities groom ski tracks, often floodlit (elljusspår). The famous Vasaloppet race in Dalarna takes place every year in early March.
• Downhill skiing: major ski resorts include Åre, Sälen and Idre. Many towns also have small family-friendly slopes with a lift.
• Ice skating: skating on frozen lakes (långfärdsskridsko) is magical – but never alone and only with safety gear such as ice picks (isdubbar), a buoyant backpack and a throw line. Check the ice conditions first.
• Sledging, snowshoeing, dog sledding: a real experience, especially in the north.

Northern lights

Your best chances of seeing the northern lights (norrsken) are in the north, for example around Kiruna and Abisko, on clear, dark nights between autumn and spring. When solar activity is high, they can sometimes be seen further south too. Our tip: install an aurora app with forecasts, get away from city lights and be patient.

The bright side: mys, fika and light

Swedes have their own word for the cosy side of winter: mys – cosiness. It includes:

• candles and fairy lights in every home
• Advent stars and candlesticks in almost every window
• long fika breaks with cinnamon buns and coffee
• glögg and gingerbread in Advent, saffron buns for Lucia
• sauna (bastu) – and for the brave, a dip in ice-cold water (vinterbad)
• Christmas markets and Lucia processions

And then there are the days when the sun shines on fresh snow and everything sparkles. That is when you will understand why so many Swedes love winter.

Our conclusion

The Swedish winter requires preparation – but it is no reason to doubt your move. If you get daylight, think about vitamin D, dress in layers and prepare your car for winter, you will get through the dark season just fine.

Our tip: do as the Swedes do and go outside, whatever the weather. Find a winter hobby, enjoy the cosy evenings and keep an eye out for the northern lights. You may find that winter becomes one of your favourite seasons in Sweden.