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he darker months, many experts k it can increase the risk of SAD. dies also suggest that low levels of min D may affect serotonin levels d increase depression, while taking D supplements can lead to significant improvements in SAD symptoms. The Government says to take vitamin D over the winter months.

■TRY: Better You DLux3000 (£7.99, Holland & Barrett)

GET MOVING

ing your heart rate pumping helps nteract SAD, thanks to the moodsting endorphins your body releases xercise. All activity (it doesn’t have to strenuous) is beneficial. When ling the winter blues, it’s extra pful if you exercise outdoors, example having a morning jog or king in the park with the kids.

HAVE MORE SEX

During the winter, scientists have noted a clear drop in the amount of sex hormones and feel-good endorphins our bodies produce – both of which can lead to a flagging libido.

Researchers believe this is because our ancestors’ hibernation patterns mean we’re biologically programmed to lose our sex drive over the colder, darker months.

A study by the University of Tasmania also found we produce more of the sleep hormone melatonin in winter, which make us rest and eat more, but want less sex.

However, as sex is a known mood-booster, this can create a vicious cycle where low mood and energy means we have less sex which makes us feel more miserable!

The trick, according to sex expert Tracey Cox (traceycox.com) is to keep at it – even when you don’t feel like it. “Humans are creatures of habit. Having regular orgasms sets up a craving cycle and in a week your body will automatically expect and want more regular sex,” she explains.

INVEST IN A LIGHTBOX

There’s clear evidence that home light boxes work, with around 85% of SAD sufferers showing a noticeable improvement after use, according to research. The recommended SAD-tackling light strength is at least 2,500 lux. And you need a to sit in front of it for at least 30 minutes every day. Most people feel markedly better within a week.

■ TRY: SAD Solutions Mini DAYlight SAD Light (£39.99, Amazon)

TRY HERBAL HELP

St John’s wort – a herb often referred to as nature’s Prozac – has proved effective DEPRESSION SLEEP PROBLEMS EXTREME TIREDNESS OVEREATING RELATIONSHIP PROBLEMS AVOIDING SOCIALISING

LOWERED IMMUNE SYSTEM for many people with SAD. One survey by the SAD Association found that of the two-thirds of patients who had tried it, some 40% said it had worked for them.

But it’s worth bearing in mind that the report also found that side effects were common, with some users reporting headaches, sore eyes and nausea.

It can also cause a condition for some called photosensitivity, where the skin becomes red and sore when exposed to sunlight.

■ TRY: Maximum Strength St John’s Wort capsules (£39.99, Holland & Barrett)

KEEP TALKING

Support groups can be hugely helpful if you’re suffering from SAD. Visiting your GP or contacting the SAD.org.uk is a good starting point. Telling friends and family what you’re going through can also be therapeutic. An American study recently concluded that talking therapy was the most successful way of combatting the disorder. Of all the talking therapies, cognitive behavioural therapy, in which you’re taught to replace negative thoughts with more positive ones, has a good success rate with SAD.

SHIFT YOUR SUMMER HOLIDAY

It’s easier said than done with school holidays and work to juggle, but if you can move your August break to December and go somewhere sunny such as the Canary Islands or Cyprus, it can it make a big difference.

LET THE DAWN IN

So-called “dawn simulators” can help some people with SAD, says research. These devices are basically alarm clocks, but rather than waking you with loud music or beeping, they produce light that gradually increases in intensity, just like the sun. Different models are available, but the best ones use full-spectrum light, closest to natural sunlight.

■ TRY: Lumie Bodyclock Starter 30 (£59.95, lumie.com)

GO GREEN

Just being outside among nature can boost mood and self-esteem, according to one study by the University of Essex. The researchers found that an outdoor park or forest walk lifted spirits, while a walk in a city increased depression.

CUT OUT BOOZE

Colder weather can encourage us to drink more. However, booze interferes with levels of tryptophan, the amino acid required for mood-lifting serotonin to be produced. Some experts suggest that SAD sufferers should try sticking to soft drinks for a week and see if it makes a difference to how they feel.

TRY AN IONISER

Some recent reports suggest that an ioniser machine – which works by creating more negative ions in the air – can lead to an improvement in up to 50% of SAD sufferers.

It’s still a bit of a mystery how negative ions work in the body, but we know there are naturally more about in summer, and around water, and they appear to benefit mood.

■ TRY: PureAire

Basic Air Purifier Ioniser (£19.99, Amazon)

SPOTTING THE SYMPTOMS

For more information on SAD, visit SAD.org.uk