How to Manage Stress, Sleep Better, and Feel Better With Simple Daily Routines.
Managing Dopamine Levels For A Happier, Healthier You
Do you want to manage stress more effectively, sleep better, eat healthier, and get active but fall short of reaching your goals time and again? Studies show that people with daily routines generally have a healthier lifestyle. Routines and schedules that are based on well-being are made up of healthy habits that can drastically change your life. A commitment to these scheduled habits encourages a more consistent lifestyle and is the best way to improve your well-being. This is your guide to improving your health, happiness, and longevity through simple daily routines.
Routines are already part of our lives, but the intention with which we adhere to them can make the biggest impact. Some people thrive on having a daily agenda with plans down to the minute, while others struggle to keep up with even basic tasks. If you are finding yourself in need of a more day-to-day structure, start by making a list of goals you wish to accomplish every day. Begin with just a single goal. Simple adjustments like waking up ten minutes earlier or choosing a fruit smoothie over a donut can set the pace for a new and healthier lifestyle. Adding goals as you go is what will ensure long-term change.
The Importance of Routine
"Having a routine is how you build habits," says Cheryl Beutell, APRN, with Northwestern Medicine. "When we practice good habits, that can help us maintain positive relationships, good hygiene, and our best health." Routines are simply for the individual, having a family routine can reduce the chances of children showing symptoms of hyperactivity, impulsiveness, or other behavior disorders. “According to one study, low levels of family routine are tied to oppositional defiant disorder, in which children are hostile and resentful.” It was noted that “problem behaviors” were most common in children without morning, mealtime, and bedtime routines. Having a scheduled time for homework completion also reduces behavioral issues.
There is significant evidence to prove that setting routines for patients recovering from addiction or substance abuse is necessary to replace unhealthy habits. Planning ahead can ward off temptations that could lead to relapse. Developing good habits improves self-image and confidence, which are often lacking in people with a history of substance abuse. Implementing schedules and routines is also helpful for patients with bipolar disorder to stay at baseline and not have preventable triggers for mania or depression.
In another study, scientists discovered that disruptions in circadian rhythms trigger depression, mood disorders, and additional ongoing problems. Circadian rhythms are the periods of rest and activity you go through in a typical day. By harnessing these rhythms, we are more likely to find happiness and calm. Conversely, people with disturbed circadian rhythms were more likely to be lonely and less likely to be happy.
The Best Routine For A Healthier You
One trending routine among health and wellness advocates is a
“low dopamine morning routine.”
A low dopamine morning routine aims to delay the release of dopamine, which is the neurotransmitter in our brain responsible for memory, motivation, mood, and attention. Dopamine acts as a hormone to provide us with feelings of reward and also to communicate messages from our brains to the rest of our bodies. Starting your day with a low dopamine level helps to decrease the sudden release of cortisol, the body’s stress hormone, and helps to prevent afternoon crashes and fatigue.
Excessively low dopamine levels have been found to be linked to attention deficit disorders, increased stress levels, and restlessness. Inversely, high dopamine levels are associated with better focus, lower stress levels, and improved sleep.
Engaging in activities that make you happy or feel relaxed is thought to increase dopamine levels. Exercising, meditating, taking yoga classes, getting a massage, playing with a pet, hiking in nature, or even reading something of interest are all examples of ways to increase your dopamine levels in a gentle and appropriate way.
Researchers at the University of Florida believe that low dopamine morning routines may provide longer-term health benefits as well. One review found that 81% of Americans constantly or often check their emails, texts, or social media. Of this percentage, those who check these outside of work hours were found to be the most stressed. Avoiding screen or blue-light overstimulation upon waking can combat this type of stress.
A Low Dopamine Morning Routine
- Natural daylight (helps regulate natural circadian rhythm)
- Mild morning exercise
- Hydration
- Delaying the first cup of coffee for at least 90 minutes upon awakening
- NOT looking at cell phone or other smart devices for at least one hour after waking
- Eating a high protein breakfast
- Completing a small task such as unloading the dishwasher or making a bed
Reduce Stress
Reducing stress (by increasing dopamine levels) can also lower your clinical risk for heart disease. Increased dopamine levels cause blood vessels to relax and increase sodium and urine removal from the body. Increased dopamine levels protect other organs in the body as well such as reducing insulin production in the pancreas and slowing motility to protect the gastrointestinal lining.
How To Start A Routine and Stick To It
Here are our tips for sticking to a new routine:
- Modify your current routine with small changes.
- Write it down!
- Success rates are higher if steps are repeated at the same time every day. DO NOT get discouraged if you forget or mess up once! Try try again.
- Be accountable by sharing your goals with family and friends
Wondering how medical interventions and natural IV therapy can help you reach your goals? At Access Urgent Care and Access Medical Group, we are here to support our patients and offer advice and guidance to ensure that you reach your health goals. If you need medical guidance and wellness advice in Louisana,
Reach out to us today.
Reference:
Why Routines and Schedules May Be Good for Your Mental Health (webmd.com) Health Benefits of Having a Routine | Northwestern Medicine
Dopamine: What It Is, Function & Symptoms (clevelandclinic.org) BY GRACE WALSH PUBLISHED APRIL 10, 2023
Low dopamine morning routine: What it is, plus benefits | Woman & Home (womanandhome.com)
The Importance of Creating Habits and Routine - PMC (nih.gov)
