IF you’re currently battling with the winter wipe out, we’ve put together some tips for boosting your energy levels during the big chill.

Get out into the sunshine

Losing out on sunlight in the winter can disrupt the delicate balance of your circadian rhythm, aka your sleep and waking cycles. This is because when it’s dark outside, the body produces more of the hormone melatonin, which makes sleep feel inviting.

Open your blinds during the daytime and try to get out and about into natural light as much as possible. Even just taking a brisk lunchtime walk can boost energy, reduce blood pressure and lift mood.

Practice clean sleeping

We all know that sleeping too little can make you feel wiped out the next day, but oversleeping during winter can also make you feel sluggish in the mornings.

It might be tempting to hibernate when it’s cold and dark outside, but try to get into some healthy bedtime habits. Go to bed and wake up at roughly the same time every day, and aim for eight, undisturbed hours of sleep per night.

Hit the gym

When you’re running on low energy, the last thing you probably want to do is throw yourself onto a spin bike, but a healthy dose of morning exercise can release a welcome burst of feel-good endorphins.

If you struggle not to fall asleep on the sofa as soon as you get home, exercise in the late afternoon may also help to reduce early-evening fatigue, and can also improve your sleep.

Eat for the weather

Instead of reaching for a cup of coffee, try to naturally boost your energy with nutritious foods. Avoid gorging on sugary treats for a pick-me-up too; you’ll feel great initially, but they’ll give you a short-lived high that ends in a crash.

Eating oats in the morning will top up your B vitamins, and will provide a source of slow-release carbs, so you’ll feel fuller for longer.

The NHS says that while many people feel tired and sluggish in the winter, it’s usually not a sign of anything serious. However, some medical conditions can cause tiredness, like Seasonal Affective Disorder, chronic fatigue syndrome and anaemia.

If tiredness is affecting your daily life, or persists for an extended period of time, consult your GP.