Serotonin is a neurotransmitter produced in the Pineal gland that plays a role in numerous body functions, such as appetite, mood, memory, behavior, sleep, cardiovascular function and learning, according to the University of Bristol. Increased levels of serotonin are associated with boosts in mood and happiness. Low levels of serotonin are associated with depression and seasonal affective disorder. There are several lifestyle changes that you can make in order to increase your levels of serotonin.
Step 1
Eat a diet rich in carbohydrates and serotonin-producing proteins. Consuming carbohydrates leads to an increased level of insulin. Insulin aids in bringing tryptophan, which is an amino acid associated with increasing serotonin levels, to the brain. Choose whole-grain carbohydrates such as oats, barley, fruits and vegetables. Choose proteins that are also high in tryptophan, such as chicken, white fish, cottage cheese, low-fat dairy and soy. Avoid white breads, pastries and high-fat dairy products.
Step 2
Meditate or devote more time engaging in relaxing activities. Try yoga or spending time alone outdoors. Spend time participating in your favorite hobbies. Mediation and personally fulfilling activities boost serotonin levels and provide a feeling of relaxation and well-being.
Step 3
Engage in regular physical activity. Aim for at least 4 days per week of moderate physical activity that boosts your heart rate. A regular increase in heart rate will boost normal serotonin levels. Try exercises such as biking, jogging, swimming or walking.
Step 4
Follow a consistent sleep schedule. Proper serotonin production relies heavily on whether or not the body is fully rested. Aim for 6 to 8 hours of sleep every night. Combine adequate amounts of sleep with consistent waking and rising times. Go to bed around 10:00 p.m. and wake up early.
Step 5
Get some sun. Lack of sunlight exposure results in reduction of melatonin. Low levels of melatonin result in low levels of serotonin, sleep disturbances and seasonal affective disorder. Aim to spend at least 20 minutes per day in direct sunlight. Time your sunlight exposure to before 10:00 a.m. or after 2:00 p.m., since the harmful rays of the sun are most prominent between 10:00 a.m. and 2:00 p.m.
Step 6
Keep your body temperature low. Increased body heats results in a decrease in serotonin levels. Place fans in the house or turn on the air conditioning when outside temperatures are high. Stay in the shade during the peak sun time of 10:00 a.m. to 2:00 p.m.
