1) Be a morning person
Lack of sunlight as the days become shorter and darker can trigger seasonal affective disorder (SAD), leaving you feeling depressed and tired.
According to neuroscientist Professor Russell Foster, a key way to ward off this condition is to get outside for 30 minutes between 6am and 10am when daylight is strongest.
“Even on an overcast day, light is 500 to 1000 times brighter outside than in your office or home,” he explains.
“Research shows exposure to early morning light helps reset our internal body clock and fight SAD.”
2) Sort out your sleep pattern
Waking up exhausted and craving more sleep is common in autumn.
Longer hours of darkness cause increased levels of melatonin – the sleep hormone – making you feel sleepy in the day, but restless at night.
We often make the problem worse by overriding our natural sleep/wake systems by drinking coffee to stay alert, and using alcohol to sedate us at night.
Instead, stick to a routine of going to bed and getting up at the same time.
And try a natural sleep remedy that won’t leave you drowsy in the morning, such as Potter’s Herbals Nodoff Mixture.
3) Know your stuff and get seasonal food savvy
Shorter days and lack of sunshine reduces our body’s production of serotonin, the ‘happy hormone’.
This makes us crave serotonin-boosting carbs such as pasta, potatoes and rice, which can quickly pile on the pounds.
Resist the urge and tuck into these low-fat seasonal treats, which are rich in disease-fighting antioxidants:
Swede, sweet potato and pumpkins – these bright orange veg are all great sources of vitamin C, fibre and the antioxidant, betacarotene.
Apples and pears – apples contain heart-healthy flavonoids – some of the most potent antioxidants around – while pears are rich in soluble fibre, which helps boost digestion and lowers cholesterol.
Figs – a high-fibre treat, figs are also a good source of calcium.
4) Have a girly get-together
Countless studies show that having a good network of friends can ward off depression, but at this time of year it’s easy to curl up in front of the TV rather than see mates.
Make it your mission to go out at least once a week.
An evening watching a feel-good film or just having a good gossip over home-cooked food is a guaranteed way to make you feel better about life.
5) Set up a goal
With summer over and Christmas still so far away, it can be hard to feel motivated during autumn.
To combat this, psychologist Avy Joseph recommends starting by achieving something small such as finally reading that book you’ve fancied for ages (even if it’s Fifty Shades of Grey!).
After that it’s time to set a bigger goal, such as getting into yoga or learning a new language.
6) Fake daylight with a clever clock
Wake up with a dawn simulator that floods your bedroom with ‘daylight’.
Studies show these sunlight simulators can boost your internal body clock, helping you wake up ready to face the day.
7) Scoff one of the latest superfoods
With an impressive cocktail of vitamins and minerals that offer six times more vitamin C than oranges, six time more antioxidants than blueberries, twice as much calcium as milk and more iron than red meat – no wonder Baobab is being hailed as the latest health-boosting superfood!
Traditionally grown in East Africa, the fruit has been valued for thousands of years by local villagers.
It’s now available in the UK in powder form. Sprinkle Minvita Baobab Superfruit Powder (£14.69, Holland & Barrett) on to yoghurts and cereals to kick-start your day.
8) Rev up your sex life
Studies suggest we feel sexier in summer.
Sunlight raises levels of feel-good hormones serotonin and dopamine, and of sex-boosting testosterone, putting you in the mood for love.
Avoid an autumn libido crash by mixing up your routine.
Don’t wait until 11pm when you can barely keep your eyes open – schedule it for 8pm after the kids go to bed, or at lunchtime on the weekend.
“And if you always wait for your partner to instigate sex, you’re missing out,” adds sex expert Tracey Cox.
“Initiating for a change can kick-start the most sluggish libido, as you get a buzz from being in the power position.”
9) Choose happy meals
The body makes serotonin from a chemical called tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.
“Combining tryptophan-rich foods with wholegrain carbs – such as brown rice, wholemeal bread or oats – helps the body release insulin, which boosts the amount of tryptophan available for the brain to use,” explains nutritionist Dr Marilyn Glenville.
10) Try laughter therapy
Laughter is crucial to boosting your endorphins – those all-important, feel-good brain chemicals.
Record your favourite sitcoms to watch on a regular basis, book tickets for stand-up or invite friends for comedy-themed DVD evenings.
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