Go Outside

Looking to boost your endorphins and serotonin levels? Spending time outdoors, in sunlight, is a great way to do this.

Exposure to sunlight can increase production of both serotonin and endorphins.

Start with at least 10 to 15 minutes outside each day. If you’re tired of the same old sights, try exploring a new neighborhood or park. (Just don’t forget sunscreen!)

Exercise

Exercise has multiple physical health benefits. It can also have a positive impact on emotional well-being.

If you’ve heard of a “runner’s high,” you might already know about the link between exercise and endorphin release.

But exercise doesn’t just work on endorphins. Regular physical activity can also increase your dopamine and serotonin levels, making it a great option to boost your happy hormones.

Who hasn’t heard the old saying, “Laughter is the best medicine”?

Of course, laughter won’t treat ongoing health issues. But it can help relieve feelings of anxiety or stress, and improve a low mood by boosting dopamine and endorphin levels.

According to a small 2017 study looking at 12 young men, social laughter triggered endorphin release.

So, share that funny video, dust off your joke book, or watch a comedy special with a friend or partner.

An added bonus? Bonding over something hilarious with a loved one might even trigger oxytocin release.

Cook (and enjoy) a favorite meal with a loved one

This tip could — in theory — boost all 4 of your happy hormones.

The enjoyment you get from eating something delicious can trigger the release of dopamine along with endorphins. Sharing the meal with someone you love, and bonding over meal preparation, can boost oxytocin levels.

Certain foods can also have an impact on hormone levels, so note the following when meal planning for a happy hormone boost:

• spicy foods, which may trigger endorphin release
• yogurt, beans, eggs, meats with low-fat content, and almonds, which are just a few foods linked to dopamine release
• foods high in tryptophan, which have been linked to increased serotonin levels
• foods containing probiotics, such as yogurt, kimchi, and sauerkraut, which can influence the release of hormones

There are several supplements that may help increase your happy hormone levels. Here are just a few to consider:

• tyrosine (linked to dopamine production)
• green tea and green tea extract (dopamine and serotonin)
• probiotics (may boost serotonin and dopamine production)
• tryptophan (serotonin)

Experts studying the effects of supplements have found varied results. Many studies involved animals only, so more research is needed to help support the benefits of supplements for humans.

Supplements may be helpful, but some aren’t recommended for people with certain health conditions. They can also interact with certain medications, so make sure talk to your healthcare provider before you try them.

If you do take any supplements, read all package instructions and stick to the recommended dose, since some can have negative effects at high doses.

Music can give more than one of your happy hormones a boost.

Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain.

But if you enjoy music, simply listening to any music you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production.

Musicians may also experience an endorphin release when creating music. According to 2012 research, creating and performing music by dancing, singing, or drumming led to endorphin release.

Meditate

If you’re familiar with meditation, you might already know of its many wellness benefits — from improving sleep to reducing stress.

A small 2002 study links many of meditation’s benefits to increased dopamine production during the practice. Research from 2011 also suggests that meditation can spur endorphin release.

Plan a romantic evening

Oxytocin’s reputation as the “love hormone” is well-earned.

Simply being attracted to someone can lead to the production of oxytocin. But physical affection, including kissing, cuddling, or having sex, also contributes  to oxytocin production.

Just spending time with someone you care about can also help boost oxytocin production. This can help increase closeness and positive relationship feelings, making you feel happy, blissful, or even euphoric.

If you really want to feel those happy hormones, note that dancing and sex both lead to endorphin release, while orgasm triggers dopamine release.

You can also share a glass of wine with your partner for an added endorphin boost.

Pet your dog

If you have a dog, giving your furry friend some affection is a great way to boost oxytocin levels for you and your dog.

According to research from 2014, dog owners and their dogs see an increase in oxytocin when they cuddle.

Even if you don’t own a dog, you might also experience an oxytocin boost when you see a dog you know and like. If you’re a dog lover, this might happen when you get a chance to pet any dog at all.

So, find your favorite canine and give it a good ear scratch or lap cuddle.

Get a good night’s sleep

Not getting enough quality sleep can affect your health in multiple ways.

For one, it can contribute to an imbalance of hormones, particularly dopamine, in your body. This can have a negative impact on your mood as well as your physical health.

Setting aside 7 to 9 hours each night for sleep can help restore the balance of hormones in your body, which will likely help you feel better.

If you find it difficult to get a good night’s sleep, try:

• going to bed and getting up around the same time every day
• creating a quiet, restful sleeping environment (try reducing light, noise, and screens)
• decreasing caffeine intake, especially in the afternoon and evening

Manage stress

It’s normal to experience some stress from time to time. But living with regular stress or dealing with highly stressful life events can cause drops in dopamine and serotonin production. This can negatively affect your health and mood, making it harder to deal with stress.

If you’re under a lot of stress, the American Psychological Association recommends:

• taking a brief break from the source of stress
• laughter
• taking 20 minutes for a walk, run, bike ride, or other physical activity
• meditation
• social interaction

Any of these approaches may help relieve your stress while also boosting your levels of serotonin, dopamine, and even endorphins.

Get a massage

If you enjoy massage, here’s one more reason to get one: massage can boost all 4 of your happy hormones.

According to 2004 research, both serotonin and dopamine levels increased after massage. Massage is also known to boost endorphins and oxytocin.

You can get these benefits from a massage by a licensed massage therapist, but you can also get a massage from a partner for some extra oxytocin.