How to Increase Serotonin Without Medication 

Increasing your serotonin levels naturally can help your happiness, sleep, and health in general. Without taking medicine, here are some ways to raise serotonin:  

Being outside, especially in the morning sun, can make your body make more serotonin. Try to spend at least 15 to 30 minutes a day in the sun.  

1. Sunlight Exposure

Serotonin levels can rise if you do regular physical action, like aerobic exercises. Try to do some kind of mild exercise most days of the week for at least 30 minutes.  

2. Regular Exercise

Serotonin levels can be raised by eating foods that are high in tryptophan, which is a building block for serotonin. Turkey, chicken, eggs, nuts, seeds, tofu, and dairy goods are all examples.   

3. Healthy Diet

Mindfulness meditation, yoga, and deep breathing techniques can help lower stress and raise serotonin levels over time.  

4. Mindfulness and Meditation

For serotonin creation to work, you need to get enough good sleep. Aim for 7 to 9 hours of sleep each night, and make sure you stick to a regular sleep routine.  

5. Adequate Sleep 

Having and keeping good ties with other people can make you happier and more content, which indirectly affects serotonin levels.  

6. Social Connections

Touch and gentle rubbing can help your body release serotonin, which makes you feel calm.  

7. Massage and Physical Touch

Drinking less booze and caffeine can help keep your serotonin levels in a healthy range.  

8. Avoiding Alcohol and Excessive Caffeine

Some people feel better after taking supplements like 5-HTP (5-hydroxytryptophan) or St. John's Wort, but you should always talk to a doctor before starting a new supplement plan.  

9. Supplements and Herbs

In natural places like parks and woods, spending time can help calm the mind and maybe even raise serotonin levels.  

10. Time in Nature

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