Increase Dopamine: How to Boost Up Your Happiness Hormone for Good

Dopamine :

Dopamine is a main chemical messenger for the brain among 100 neurotransmitters.

It is widely known as a “feel-good” brain chemical.

Dopamine affects your mood, memory, motivation, sleep, appetite, etc.

The feeling of satisfaction after finishing any task or feelings of pleasure after getting rewards all because of released in larger number of dopamine.

This chemical is highly connected to your productivity, attention, mood conditions, and sleep regulation.

Lack of dopamine may hamper your day to day life.

Imbalance of dopamine may be associated with the following symptoms :

  • Fatigue
  • Lack of focus
  • Apathy
  • Moodiness/ Mood swing
  • Insomnia
  • Forgetfulness
  • Sugar cravings
  • Difficulty concentrating
  • Lower motivation
  • Feeling downhearted, sorry, demoralized
  •  Feeling of inferior
  • Always stressful

Dopamine is zeal in your life.

But in modern-day, your lifestyle habits, diet, exercises, illness can decrease the level of dopamine.

Nicotine, caffeine, fat treat, high sugar content addiction give a very quick boost of dopamine levels.

But this ends up disrupting the natural production of dopamine which leads to low production of dopamine in the long term.

Decreasing dopamine means life without joy.

If you find these symptoms and living not fullest of life then the level of dopamine may the reason.

I will share 10 natural ways to increase dopamine here.

Try these before choose any medication option.

1. Exercise :

Exercise is good for overall health.

Now at least we all know about the importance of exercise.

Regular exercise can improve your brain health condition.

Exercise produces new cells in the brain and prevents cells from aging which increases dopamine levels.

Running on a treadmill will not be so effective like yoga for changing your mood.

The study says, performing one hour of yoga six days per week significantly increased dopamine levels.

Yoga practice improves your mood and gives a better outlook on life.

2. Spend Time with Nature :

Apartment culture, sitting in front of a desk, artificial lights, video games these are our life.

But do you know?

Only 5 minutes of spending time outdoors can improve your mood instantly and boost your self-confidence.

More you spend significant time with nature more your motivation will increase.

Outdoors staying increase dopamine very well and keep your mind bliss.

Pick up some habits to spend quality time with nature.

Go for a blissful morning walk every day and charm your mood.

For me, gardening on the terrace works very well.

The happiness is lying there in the circle of germination from seeds to plant.

Talk with nature, they will listen and will give positive energy.

3. Sunlight :

Nature and sunlight are related to each other in terms of increased dopamine.

Sunlight correlates with dopamine and serotonin synthesis.

So overall Vitamin D improves your brain health along with boosting immune power.

Mindful sunlight will not damage your skin but it will improve your mood condition.

30 minutes you should minimum spend outside with the Sun.

1 hour after sunrise and 1 hour before sunset is appropriate for skin and mind both.

Choose your time slots with Sun and enjoy the ray of energy.

4. Music :

My other favorite stressbuster activity.

Everyone likes music.

Listen to calming music is a fun way to increase dopamine in the brain.

It helps to reduce stress,  improve the quality of mood, aids to more focus.

A study has shown that listen to best-loved instrumental music reach pick of emotion.

I love the classical base music.

U may love Jazz.

Try this at least for live fullest.

5. Meditate :

Meditation is a process of relaxation of mind and concentration.

Research says, an hour of meditation increase 65% of dopamine levels. 

As a result, it reduces your stress and gives inner peace.

If you are new then follow for beginner’s guideline for yoga.

Regular meditation keeps your mind healthy.

6. Diet :

Diet has a great impact on your mental health.

As I said earlier, some unhealthy food options loaded with saturated fat, high sugar, and caffeine hampers your dopamine production in the long term.

Create your diet plan and follow that.

It should be a proper balance of good fat (omega 3), carbohydrate, protein, fiber.

A healthy diet will keep your mind calm and boost your memory.

It will influence your mental health.

Contrary :

“Many people think foods rich in tryptophan can boost mood since the brain uses tryptophan to produce serotonin. However, tryptophan competes with several other amino acids for transportation to the brain. Since it is low on the body’s priority list, it usually loses.”

7. Gratitude :

Gratitude affects the brain as a reward system.

this system is associated with dopamine directly.

Practice gratitude increases long-lasting happiness.

Did you hear about “three blessings exercise”?

It is a measurement process of happiness.

Every night for a week, you write down three things you are thankful for.

Make this as your habit as these habits release dopamine which leads a happy mood for a long time.

Introduce your self with this new habit and see the life and emotions changing around you.

8. Massage Therapy :

Our working culture leads to stress and mood swings which are impossible to avoid.

But research says, Getting a massage in regular relief your stress and it will increase dopamine levels about 30%.

Massages keep you a stressless and good mood for a longer period.

9. Sleep Well :

If you want that dopamine to increase naturally then you have to get enough sleep.

Lack of sleep reduces the production of dopamine which leads to drowsy.

You will lose your concentration and fatigue will increase.

During sleep brain and body repair cells and renew it.

Dopamine levels naturally rise in the morning and fall in the evening.

So avoid screen timing before sleep.

Sound sleep helps regulate your body’s natural dopamine rhythms, don’t be distributed by getting up and going to bed late.

Conclusion :

In this article, I have shared some simple tips to increase dopamine, the happiness hormone.

And I am sure the tips are simple enough to understand.

You find some natural sources of happiness.

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dopamine FIC: Pixabay

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About the Author: Moumita Jana

Moumita is the Editor-in-Chief here at BlissLife. She is also the H.R. Head at Amazing Electronics. She loves to Cook and Travel the World in her leisure time.


  1. Really appreciate, good to know that we have so many things around us but still we are focusing small problems in our life.
    Go ahead…..
    More blogs, more content,more ideas.
    Thank you.

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