Feeling sad this winter? Here’s how to lighten up

This time of year, many of us feel lacklustre without really knowing why. For me, the answer is in the name: what's bothering us is a lack of lustre — light. During the long winter months it's dark when we go to work and dark when we come home. Many of us get less than an hour's direct sunlight a day.

That's bad because the body relies on sunlight to give it cues for when it should be alert and when it should be resting. Most indoor environments are not bright enough for the body to acknowledge that it's daytime.

Daylight is about 2,500 lux, while even a well-lit office will only be about 500 lux. This lack of sunlight can trick the body into thinking it should constantly be in a state of rest or sleep. For most people the effects are relatively minor — less energy and alertness, and some impact on mood.

But for some seven per cent of the population it's more of a problem. Seasonal affective disorder (SAD) is a form of depression brought about by the reduced intensity and length of sunlight in the winter months. The effects of this lack of sun can result in anything from overeating and weight gain to an inability to get up in the morning, difficulty in concentrating, pessimism and withdrawal from colleagues, family and friends.

Light therapy is successful in treating 85 per cent of people with SAD. It works by exposing patients to light in excess of 2,500 lux, helping their bodies accept that it is daytime and they should be alert and active. As an Aussie, I find I really miss the light. Dull winter days can affect my mood and energy levels.

For me, the solution is 15 minutes a day in front of my little handheld lightbox and — no surprises here — plenty of exercise. A workout is a great way to clear the head and increase energy levels. Once those endorphins kick in, the feelgood effect can really brighten lingering winter blues.

David Higgins is co-founder of TenPilates (tenpilates.com)