Weather, daylight and the seasons

Moving from the GCC to a country with real winters changes more than your wardrobe. Shorter days, cold and grey skies can affect your sleep, mood and health, but simple habits make a big difference.

How much daylight changes

• In northern Europe, winter days are much shorter than in the Gulf. The Scotsman reports that Edinburgh had less than 7 hours of daylight on the shortest day, with sunset at 3.40pm, and Shetland under 6 hours.
• In summer the opposite happens: very long evenings, which can make it hard to sleep. An eye mask or blackout curtains help.
• Clock changes add to the shift. In the UK, clocks go back on 25 October 2026, which makes evenings darker suddenly (GOV.UK).
• Plan your day around the light: go outside in daylight hours, ideally in the morning or at lunchtime.

Vitamin D

• The NHS says that from about late March or early April to the end of September, most people can make the vitamin D they need from sunlight, but outside those months the body does not make enough from sunlight.
• Government advice in the UK is that everyone should consider taking a daily vitamin D supplement in autumn and winter. Adults need 10 micrograms a day, according to the NHS.
• The NHS adds that people with dark skin, for example of African, African-Caribbean or South Asian background, and people who usually cover most of their skin outdoors, may not make enough vitamin D from sunlight and should consider 10 micrograms daily all year.
• Do not take more than 100 micrograms (4,000 IU) a day, as the NHS warns it could be harmful. Ask a pharmacist if you are unsure or already take other supplements.

Mood and the winter dip

• The NHS describes seasonal affective disorder (SAD) as a type of depression that usually happens in the winter.
• Signs the NHS lists include low mood, losing interest in things you usually enjoy, irritability, poor concentration, a bigger appetite, and feeling more tired or sleeping more.
• Things the NHS suggests you can try: get as much natural daylight as you can, exercise regularly, keep a regular sleep pattern and stay connected with people.
• See a GP if you think you might have SAD. If you ever have thoughts of harming yourself, get urgent help. The Mental Health module explains where to turn.

Keeping warm and well

• The NHS advises heating the rooms you use regularly to at least 18C where you can, and keeping bedroom windows closed on winter nights.
• Dress in layers rather than one heavy item, and buy a proper waterproof coat. Lancaster's student guide notes umbrellas often fail in strong winds. The Wardrobe module lesson 'Dressing for a new climate' goes further.
• Check the forecast before you go out, especially for rain, ice or strong wind.
• If you feel unwell, the NHS says to speak to a pharmacy, GP or NHS 111, and to call 999 in an emergency.