Soraya Bajat, psychologist: “The decrease in natural light reduces the production of serotonin and alters the secretion of melatonin”

Extended stretches of rain and overcast skies can disrupt daily routines—and even take a toll on emotional well‑being. Sunlight plays a key role in regulating serotonin, the neurotransmitter tied to mood, as well as the circadian rhythm that governs sleep‑wake cycles.

According to Spain’s Psychiatric Society, at least 90% of adults experience subtle shifts in mood, energy, and sleep when low‑light conditions drag on. These changes don’t usually lead to clinical depression, but they can cause fatigue, irritability, and temporary dips in mood. For people already managing a mental‑health condition, the lack of sunlight can worsen symptoms and increase the risk of relapse.

Psychologist Soraya Bajat, head of Mental Health Services at Sanitas La Moraleja University Hospital and Sanitas La Zarzuela University Hospital, explains it this way: “Biologically, reduced natural light lowers serotonin production and disrupts melatonin secretion, the hormone involved in nighttime rest. Less sunlight also affects vitamin D synthesis, and low vitamin D levels have been linked to more depressive symptoms. After several days with barely any daylight, the body receives fewer activating signals, and that shows up as lower energy.”

When life happens outdoors, the contrast hits harder

In Spain—where much of daily life, socializing, and physical activity happens outdoors, and where the annual average of sunny hours is high—the shift feels even more pronounced. “After so many cloudy days, the body needs time to adjust because many biological processes are synced with the light‑dark cycle,” Bajat adds. “For most people, that adjustment is mild and temporary, but others may feel more tired, less motivated, or emotionally low.”

Virginia del Palacio, a psychologist with Sanitas Blua, notes that low‑light periods often amplify negative interpretations of normal sensations. “People may mistake fatigue for lack of ability or assume a temporary low mood is something more serious. Recognizing that the environment plays a role helps put these feelings into perspective. Still, if the discomfort lasts more than two weeks or interferes with work, sleep, or relationships, it’s important to seek professional support.”

What experts recommend

To protect emotional well‑being during long stretches without sun, health professionals recommend prioritizing exposure to natural light every day. Even when the sky is cloudy, outdoor light is far stronger than indoor lighting. That’s why taking a midday walk or doing outdoor activities can help regulate the body’s internal clock and maintain a sense of alertness.

Maintaining consistent sleep and wake times is also essential. A stable schedule helps balance the body’s internal rhythm, improves sleep quality, and reduces daytime fatigue.

Regular physical activity is another key factor. Exercise boosts neurotransmitters linked to well‑being, improves sleep, and helps keep energy levels steady. And it doesn’t have to be intense—brisk walking or simple at‑home workouts are enough to make a difference.

Finally, incorporating foods rich in vitamin D can help support healthy levels when sunlight is scarce. While diet can’t fully replace the vitamin D produced through sun exposure, it can help bridge the gap. Fatty fish like salmon, sardines, and mackerel, along with eggs and fortified dairy products, are all good options.

Get closer to the game! Whether you like your soccer of the European variety or that on this side of the pond, our AS USA app has it all. Dive into live coverage, expert insights, breaking news, exclusive videos, and more. Plus, stay updated on NFL, NBA and all other big sports stories as well as the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.

And there’s more: check out our TikTok and Instagram reels for bite-sized visual takes on all the biggest soccer news and insights.