🌞❄Polar day and polar night: productivity without overload

The north knows how to surprise: in summer, the sun never sets, and in winter, it seems like the day barely has time to begin. There is magic in this, but also challenges: sleep patterns are disrupted, concentration wanes, and the usual routine goes out the window. We figured out how to make friends with the local seasons without getting overwhelmed: how ‘anchors’ for biorhythms can help, when to turn on light therapy, how to make the most of ‘short windows’ of daylight, and in which months to plan a trip to the northern lights to maximise your chances of seeing the ‘green ribbon’.

🌇 How to adapt to the polar day in Tromsø and stay on schedule?

The polar day in Tromsø lasts from about mid-May to the end of July: a rough guide is from 18 May to 25 July, although visibility depends on the terrain and weather. It is normal for the brain to ‘lose’ the evening: if the sun is shining, it means it is still too early to sleep. So do the opposite: darken the evening and ‘turn on’ the morning. Put up blackout curtains and use a sleep mask; two hours before bedtime, switch to warm, dim lighting and turn off all screens. In the morning, bright light and a short walk will help kick-start your biorhythms. Maintain two anchors every day: a stable wake-up time and a fixed bedtime, coffee before lunch, and intense workouts no later than 3–4 hours before bedtime. Polar day dates: 18 May–25 July

We are moving from a period of light without night to a dark season when motivation and energy need to be replenished in other ways.

🌌 How can you combat the darkness of winter in Oslo and stay productive?

In December, the days in the capital are short: sunrise is closer to nine, and sunset is around 3:30–4:00 p.m. Plan your activities around the light: business meetings and tasks that require concentration should be scheduled for the middle of the day, and routine tasks for the morning/evening. Light therapy helps maintain energy levels: 10,000 lux for 20–30 minutes in the first hour after waking up is the standard recommendation (use a certified lamp and do not look directly at the light source). Supplement this with ‘short windows’ of daylight — 20–30 minutes outside during lunch: even a cloudy day sends a signal to the body that it is time to be awake. In the evening, use warm, subdued lighting, a cool bedroom, and a consistent bedtime. If your mood worsens in the dark, don't delay in consulting a doctor — this is normal and common.

Once your biorhythms are under control and you have a clear plan for your weekdays, it's time to think about the main winter trophy — the Northern Lights.

✨ When to plan a Northern Lights holiday?

The season starts in autumn and lasts until spring. For the latitude of Tromsø, the ‘corridor’ is consistently good from mid-September to early April. Statistics often show that the months around the equinoxes — September/October and March/April — are particularly good, as geomagnetic activity is often higher during these periods. In 2024–2025, the Sun will add a bonus — the peak of the 25th cycle, which means that bright shows will occur more often than usual (and there may even be bursts). To increase your chances, choose dates around the new moon, allow for at least 3–4 nights, be mobile (tours go ‘beyond the clouds’) and keep an eye on short-term aurora forecasts. Tromsø and its surroundings are excellent bases, from which it is easy to travel to clearer skies.

The north dictates the rhythm, and you set the rules of the game. In summer, get an early night and sleep well; in winter, catch the daylight and recharge with a lamp during the hours when there is little sun. ‘Short windows’ are your super trick: 20-30 minutes outside, and your brain will thank you with a clear head and a steady mood. When planning a holiday under the northern lights, keep three things in mind: dark skies, several nights in reserve, and flexibility in terms of location. Let the local seasonality work for you: be productive on weekdays and take it slow and enjoy yourself on weekends.

Share your life hacks and photos of polar nights and white nights in the comments — let's continue to collect ‘working’ schemes for life in the north.