If you’re moving to Estonia, get ready to say goodbye to the sun for a while.

I’ve lived in Estonia for over six years now, and if there’s one thing I still struggle with — something even most locals quietly admit — it’s the darkness. The winters here aren’t just cold; they’re dark. Relentlessly, unapologetically dark.

In this article, I’ll walk you through what life in Estonia really feels like in the depths of winter, why the lack of sunlight hits so hard, and the practical tools that have helped me survive — and sometimes even enjoy — the long, gloomy months.

☁️ Welcome to the Dark Side: Why Winters in Estonia Feel So Heavy

Let’s start with the facts. Estonia is a northern European country bordered by the Baltic Sea and Russia. That geography means long, grey winters with thick cloud cover and very short days.

In December, daylight can shrink to just 6 hours a day. That’s not 6 hours of sunshine — that’s 6 hours of overcast sky at best. For many people moving to Estonia, this is the hardest part of adjusting to life here.

Imagine this:
You wake up. It’s pitch black.
You go to work. Still black.
You leave work. You guessed it — darkness.
You start to wonder: Did the sun even show up today?

And if you’re from a sunny country like I am (Pakistan), this hits you hard. Our bodies crave sunlight, and Estonia doesn’t give you much of it in winter.

🧠 How Darkness Affects Your Body and Mind (And Why It’s a Big Deal)

This isn’t just a mood thing — it’s biological.

Our bodies operate on what’s called the circadian rhythm — a 24-hour internal clock regulated by sunlight. Without enough natural light, that clock gets confused. You might feel constantly tired, sluggish, or even sad.

If left unchecked, this can spiral into something much more serious like seasonal depression or chronic anxiety. And the worst part? You don’t even realize it’s happening until it’s already taken hold.

That’s why every expat in Estonia needs a winter survival toolkit — not just for comfort, but for your mental and physical health.

🌤 Step 1: Get Morning Light — Even If It’s Grey

The first thing I do every single morning — and the first thing you should do too — is open the curtains and look outside.

Even on the cloudiest days, the UV rays your body needs are still present. Just 5–10 minutes of light exposure helps reset your body clock and boost energy.

It doesn’t matter that it’s not bright or sunny. Just look out the window. Let your brain register that the day has begun.

💊 Step 2: Vitamin D Is Your New Best Friend

Since Estonia gives you little to no sunlight in winter, your body can’t produce enough vitamin D naturally. And this vitamin is crucial — not just for bones, but for mental health and immunity.

Here’s what I do:

• I take 4,000 IU of Vitamin D daily, especially during the dark months.
• If you have darker skin like I do, you might need more. We naturally produce less Vitamin D from the same amount of sunlight.

Do yourself a favor and get your Vitamin D levels tested. You’ll thank yourself later.

🔥 Step 3: Sweat It Out — Discover the Estonian Secret: Sauna

When life in Estonia gets dark and depressing, there’s one cultural tradition that truly saves the day: the sauna.

This isn’t just a warm room. In Estonia, sauna is a sacred space — a centuries-old ritual that brings people together, heals the body, and releases happy hormones like dopamine and endorphins.

It’s like legal therapy in a wooden box.

Even if the idea of sitting naked in a sweaty room with strangers sounds weird (it did to me too), you don’t have to be fully nude. Most saunas allow you to wear swimwear or towels unless stated otherwise.

Trust me — once you get over the awkwardness, you’ll see why it’s one of the best parts of life in Estonia.

❄️ Step 4: Cold Dips — Yes, Seriously

Now this one’s optional… but powerful.

Estonians have a tradition of jumping into freezing lakes or taking cold showers in winter. Why? Because it boosts circulation, reduces inflammation, and gives you an insane dopamine rush after.

Even if you’re not brave enough to jump into a frozen lake (I’m not), you can still:

• End your shower with 30 seconds of cold water
• Slowly build the habit over time

The psychological boost alone is worth it. Cold exposure builds resilience — mentally and physically.

🧘‍♂️ Bonus Tip: Shift Your Mindset

This might be the most important advice I can give you:

Don’t fight the darkness. Accept it. Embrace it. Use it.

Winter in Estonia forces you to slow down. To reflect. To get quiet with yourself. And once you accept that rhythm, you’ll find a strange kind of peace in it.

So yes — winters are brutal. But they also offer clarity, stillness, and growth. Let the season be a teacher, not a punishment.

Final Thoughts: Life in Estonia Isn’t Always Easy, But It’s Worth It

The dark winters in Estonia are no joke. But with the right habits, a bit of cultural openness, and a willingness to adapt, you don’t just survive them — you thrive.

Living in Estonia has taught me that sunlight is a luxury, but lightness can be found in rituals, habits, and small moments of connection.

I hope this guide helps you find your own rhythm here.
And remember: it’s okay to struggle — just don’t do it alone.