Two million Brits suffer from seasonal affective disorder (SAD), the type of depression that comes and goes in a seasonal pattern, according to a new report from the NHS.

A lack of sleep is said to only exacerbate the condition, often referred to as winter depression, as symptoms tend to be more apparent and severe during the colder, darker winter months.

In light of this, hydration expert and Vidrate spokesperson Nick Hird, offers these top sleeping tips for those suffering:

1. Consistency – “Try to form a routine where your body knows that it has to switch over to sleep at a particular time of night. When you form some sort of routine, you will notice that your body will become the indicator of your sleep time and you will start to feel drowsy and then go to sleep as soon as your head hits the pillow.”
2. Exercise – “Doing at least 20 to 30 minutes of exercise at least four hours before your bedtime helps increase the quantity and quality of sleep by regulating your endocrine system and getting your body in a more habitual state to achieve better rest at night and do more productive work during the day.”
3. Bedroom essentials ­– “Temperature of your room should be around 20 degrees Celsius, and it should be quick and calm enough to let you fall asleep. Similarly, if there is a lot of disturbing noise around or in your room, you obviously won’t be able to relax”
4. Avoid caffeine and blue light devices – “Caffeine is a stimulant and even though its effect only feels to last for two hours, it stays in your system and affects its working for longer than that which could disturb sleep. Blue light devices (such as phones or tablets) should be avoided before sleep as they suppress the hormone melatonin which regulates your sleep during the night.”
5. Sleeping aids – “Many diet supplements are available in the market through a proper prescription from a health care specialist. Some of the most talked about are melatonin and magnesium supplements.”