It's not long now until the clocks go back, and that means that the days will soon start getting shorter and darker as we head into the winter months.
For lots of people the cold and dark months can be tough to get through, with moods plummeting due to Seasonal Affective Disorder (SAD).
SAD, which is also known as winter depression, is a type of depression dictated by seasonal patterns and symptoms are often more severe during the autumn and winter months.
It's believed that around two million people in the UK suffer from SAD and a lack of exposure to sunlight is thought to exacerbate it.
SAD can cause symptoms like fatigue, anxiety and feeling low, and is treated like other types of depression, but there are also some other things you can do at home to help.
Experts have shared some simple interior hacks to boost psychological wellbeing as the days begin to close in.
Open your curtains to let the sunshine in
The first tip recommended by the experts is to open your curtains or blinds in the morning.
Dave Downing, managing director at Conservatory Blinds 4 Less, said: “Making sure that you open your blinds or curtains as soon as you wake up is crucial. This takes less than ten seconds, but is shown to significantly improve psychological wellbeing, particularly with many people working from home."
He explained why this works, adding: “Increased exposure to daylight is thought to increase the release of serotonin, a hormone associated with focus, relaxation and a boost in mood.
“According to a study by neuroscientist Colin Ellard, light exposure enhances emotional excitement. Regular, consistent exposure to sunlight during the day also helps to regulate circadian rhythms, boosting sleep quality at night."
Dave recommends opening your blinds at the same time every day and as the sun begins to rise if possible.
Try installing blackout blinds
As well as opening your blinds in the morning, it's important to have darkness during the evening and to do this Dave recommends trying blackout blinds.
He explained: “Installing blackout blinds or curtains may seem counterproductive, but they’ve actually been proven to dramatically improve mental health.
"They guarantee darkness, which is crucial before bed to regulate hormones and neurotransmitters and to ensure quality sleep. Darkness stimulates the release of melatonin, which helps us to sleep."
Rearrange your work station
The next thing that Dave recommends is to increase your exposure to light throughout the day by spending more time in the brighter parts of your office or home.
This is a particularly important tip for those working from home who spend most of their time inside.
Dave said: "Try positioning yourself in front of a window. Choose the brightest room with the largest windows, but avoid working in your bedroom, as this may compromise sleep quality.”
Invest in a lightbox
Finally, another way to help combat SAD is by doing light therapy using a lightbox known as a SAD lamp.
Dave added: "If you’re struggling with seasonal affective disorder this autumn, consider investing in a lightbox. These innovative devices offer practical treatments for SAD. Designed to deliver a dose of bright light, lightboxes are a great, cost-effective form of therapy."
He also explained how they should be used, saying: "Lightboxes should be used first thing in the morning and should emit as little UV light as possible.
"The lightbox should have been manufactured specifically for the purpose of treating SAD and should include features to protect your eyes. Consult a healthcare professional before using a lightbox.”
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