Have you ever wanted to increase your pleasure without resorting to difficult solutions? Look no further – today I’m writing about increasing dopamine levels naturally.  What’s more, I’m going to be focusing on really simple tips and applications to naturally boost your dopamine levels. Instead of focusing on supplements or specific dietary plans (which you can still apply, there’s plenty of great information out there on such topics and approaches) and focus instead on these simple, habitual approaches that you can use in your daily life. You may easily trigger the feel-good factor in your brain by making a few little changes to your habits and mindset. Brace yourself for a happier version of you!

What Is Dopamine and What Is It?

Firstly, let’s talk about what dopamine is and how it functions. Dopamine is a neurotransmitter. It is produced by your body and is used by your neurological system to communicate between nerve cells. It’s sometimes referred to as a chemical messenger for this reason.

Dopamine influences our experience of pleasure. It is a major part of humans’ special analytical and strategic abilities. It often motivates us and encourages us to push ourselves hard, concentrate, and discover new things.

Your body delivers it throughout the brain’s four main circuits. Similar to the majority of other bodily systems, you may not even be aware of it until an issue arises. Many different health problems might result from having too much or too little of it.

Dopamine levels in our body affect our numerous behaviours and bodily functions:

  • Sleep
  • Mood
  • Learning
  • Concentration
  • Heartbeat
  • Function of kidneys
  • Mobility

9 Ways to Boost Your Dopamine Levels Naturally

Next, I’ll cover how to naturally amp up our dopamine, focusing more on psychological ways of doing so instead of nutritional approaches.

1.Improve your sleep

Sleep deprivation has the power to transform our lives into a chaotic one, leaving us exhausted all the time, unable to focus, and somewhat detached from reality. However, have you ever wondered what goes through your mind when you can’t sleep? It turns out that dopamine, a neurotransmitter associated with pleasure and alertness, is a major factor in this nighttime drama.

Research indicates that sleep deprivation may alter D2 receptors, which function as the brain’s dopamine docking stations. In a study published in the Scientific American journal, the author stated,  “D2 type receptor binding was definitely lower in sleep-deprived people.”  It is believed that these receptors, especially the D2 type, are essential for inducing wakefulness. When subjects were denied sleep, researchers used positron emission tomography (PET) to scan the volunteers’ brains and found that the striatum—a dopamine-rich region linked to alertness and reward—had much less D2 receptor binding.

Strangely, there doesn’t appear to be a direct correlation between this decrease in D2 receptors and an increase in dopamine release during sleep deprivation. The dopamine-boosting drug methylphenidate did not significantly affect sleep-deprived people differently from well-rested people. Perhaps the cause of these alterations is the neurochemical adenosine, which is also present in your morning coffee. Researchers are still intrigued by the way adenosine interacts with dopamine, particularly following sleep loss, as it induces sleepiness.

Since we have now established how low dopamine levels are associated to sleep deprivation, we want to improve our sleep to stay happy. We need to get enough sleep each night in order to keep our health in check. The Centers for Disease Control and Prevention (CDC) advises adults to sleep for seven hours or longer per night on average.

2.Listen to Music

You’d be surprised to know that listening to music can give you a healthy dose of dopamine, and that might be just what you are looking for at the start of the day or after a tiring and exhausting day. According to research, the brain releases dopamine when a subject listens to music that gives them chills. This is when it gets really interesting: Dopamine is released not just when a song is being played but also when we are waiting for it to be played. It seems as though our brain is praising us for all the wait we have to do for our favourite chorus or beat drop.

Psychologists and self-help gurus have long focused on the benefits of positive thinking, but what about positive listening? Is it possible to consciously elevate your mood by listening to upbeat music? Although it is well known that listening to music that makes us feel shivers releases dopamine, another study discovered that in just two weeks, participants who deliberately listened to happy music reported feeling happier and more content. The mood-boosting impact was not observed by another group when they were directed to listen to music that wasn’t considered positive in sound. So maybe listen to a happy tune the next time you’re feeling down.

3.Try Meditating

Dopamine, the feel-good neurotransmitter in our brains, is significantly affected whenever we practise meditation. When we meditate, we’re essentially providing our brain with a well-deserved break from the daily grind.

Numerous studies indicate that meditation may increase dopamine levels. It first helps with stress reduction. Dopamine is typically lowered by stress, but meditation is like a healing salve—it calms your nervous system and restores the free flow of dopamine. Furthermore, meditation increases dopamine sensitivity in the brain. It’s similar to turning on your preferred radio station; the better the music, the clearer the signal. Feelings of happiness and contentment are likely to increase as your brain gets more dopamine-responsive. Another way meditation contributes to the production of dopamine is through mindfulness. Being present in the moment during meditation helps your brain release more dopamine. It’s like a reward for being in the here and now.

4.Remove Stressors from your life

Any kind of change that puts strain on one’s body, mind, or emotions is referred to as stress. Your body reacts to anything that needs attention or action by putting you under stress. Everyone goes through periods of stress. However, how you handle stress has a significant impact on your general well-being.

One way to increase dopamine levels— the chemical linked to motivation and pleasure—is to reduce stress in your life. Reducing stress causes the body to release less cortisol, a hormone associated with the stress response, which boosts dopamine production.

Stressful circumstances cause the release of cortisol, which can disrupt the reward system in the brain and affect the synthesis of dopamine. Stressors can be removed to improve the environment and allow the brain to naturally release and use dopamine.

Reduced stress leads to better sleep, more exercise, and wholesome relationships—all of which raise dopamine levels. Dopamine receptors are enhanced by regular sleep, which increases the brain’s sensitivity to this feel-good neurotransmitter. Additionally, exercise increases dopamine production, which enhances well-being and a sense of achievement.

Positive social interactions further influence dopamine release. People are more likely to form meaningful social connections when stressors are lessened, which strengthens the brain’s reward system and improves mental health overall. Reducing stress essentially sets off a chain reaction that promotes a physiological milieu that facilitates dopamine synthesis and usages, ultimately leading to a more contented state of being.

5.Soak under the sun

Due to the sun’s ability to produce vitamin D and control the body’s internal clock, getting enough sunshine has been associated with higher amounts of dopamine. The process of synthesising vitamin D, which is essential for the function of neurotransmitters like dopamine, is initiated when the skin is exposed to sunlight.

Dopamine synthesis and release are influenced by vitamin D receptors, which are found in brain regions linked to motivation and mood. Sufficient exposure to sunlight promotes healthy levels of vitamin D, which in turn supports a well-functioning dopaminergic system.

Furthermore, exposure to sunshine affects the synthesis of serotonin, a neurotransmitter that is

intimately linked to mood control. Sunlight exposure helps balance the neurotransmitters serotonin and dopamine, which can be converted to one another in the brain. Exposure to sunshine also helps in the regulation of the body’s internal clock, or circadian rhythm. Improved sleep quality is linked to a well-regulated circadian rhythm, which in turn influences dopamine levels indirectly. Dopaminergic pathways are among the neurotransmitters whose function is restored by getting a good night’s sleep.

6.Eat Healthy

Raising your dopamine levels is one of the many advantages of eating a nutritious diet for your body and mind. Tyrosine-rich foods, including chicken, egg, salmon, and nuts, are particularly effective at raising dopamine levels in the body.

One amino acid that the body naturally produces is tyrosine. This amino acid is used to make dopamine, which is present in diets high in protein. Yogurt and kefir, two foods high in natural probiotics, may also boost the production of dopamine. Coffee and other similar drinks also increase dopamine, but be cautious!  After consuming them, your dopamine levels may plummet, which may lead to a caffeine addiction.

7.Get some physical Activity

Exercising raises dopamine levels in the body through a variety of pathways that improve mood and motivation. Your brain releases dopamine and other neurotransmitters as part of the reward system when you exercise.

First of all, exercise promotes the release of endorphins, sometimes known as “feel-good” hormones. Dopamine receptors are influenced by endorphins, which heighten feelings of pleasure and general well-being. Regular exercise is encouraged by this positive feedback loop to maintain the satisfying emotions brought on by elevated dopamine.

Second, exercise encourages the development of new neurons in the brain, especially in regions linked to mood and learning. This process, called neurogenesis, strengthens the transmission of signals linked to motivation and reward by increasing the connectivity of dopamine circuits.

Last but not least, exercise enhances glucose management and insulin sensitivity, both of which have a good impact on dopamine activity. Consistent blood sugar levels facilitate the brain’s effective release and use of dopamine.


Socialising can boost dopamine levels in the body by activating the brain’s reward system and encouraging good interactions. Dopamine is naturally released by the brain in response to the enjoyment and sense of connection that comes from social connections when you participate in social activities.

Dopamine is released into the brain during positive social interactions like laughing, talking, and sharing experiences. These interactions engage the brain’s reward circuits. Because of the important function, this neurotransmitter plays in mood regulation, motivation, and pleasure perception, socialising is a healthy approach to improving your general well-being.

Dopamine levels are also raised by establishing and sustaining meaningful relationships. Social interactions positively impact dopamine release because they provide stability and a sense of belonging through support and understanding.

9.Reduce the intake of processed sugars

Another way to ramp up your dopamine levels is by cutting back on the intake of processed sugars. ​​Cutting back on processed sugar can raise dopamine levels by improving neurotransmitter modulation and brain health in general. Processed sugar consumption at high levels can cause insulin resistance, which impairs the brain’s ability to effectively absorb amino acids, which are necessary for the synthesis of dopamine.

Consuming too much sugar also causes oxidative damage and inflammation, which impair the brain’s reward system. Dopamine signalling disruption from chronic inflammation may impede dopamine’s ability to be released and received in the brain.

Moreover, refined sugar may be a factor in blood sugar swings that cause energy dips. Due to the fact that stable blood sugar is necessary for the normal functioning of neurotransmitters, including dopamine, these crashes can have a negative impact on motivation and mood. A diet high in whole foods, with a focus on fruits, vegetables, and complex carbs, helps to maintain stable blood sugar levels and supplies the building blocks needed for the production of dopamine. A balanced diet can also help prevent obesity and associated health problems, which are connected to decreased dopamine production.

Final Word

In a nutshell, you can easily increase your levels of the feel-good hormone by following these 9 tips. You must consult a physician if you are experiencing symptoms that hint at a problem other than low dopamine levels. In case a medical problem is the root cause of your low dopamine levels, treating the condition will improve your overall health and happiness while reducing the symptoms of your low dopamine levels.


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