Experiencing joy and happiness is essential for our overall well-being. However, hectic lifestyles, sleep deprivation, inadequate nutrition, and certain activities can often rob us of these precious emotions. If you've been feeling down and struggling to find joy in your life, it's time to take action. In this article, we will explore how proper sleep and nutrition can impact your mood [1] and offer a practical action plan to help you get back on the right path. 

The Connection Between Sleep, Nutrition, and Joy 

Both sleep and nutrition play a significant role in regulating the neurotransmitters dopamine and serotonin – crucial chemicals in our brain associated with feelings of joy, pleasure, and reward [2]. Sleep deficit can disrupt dopamine and serotonin levels, leading to mood disturbances, irritability, and cognitive impairment. Similarly, deficiencies in vital vitamins and minerals can impair the production and function of these neurotransmitters [3], further affecting our emotional well-being. 

Activities That Deplete Neurotransmitter Levels 

Various lifestyle factors can impact neurotransmitter levels, such as excessive screen time [4], alcohol consumption, drug use [5], chronic stress, and poor diet. Overindulgence in pleasurable activities like gaming, binge-watching Netflix, and snacking can also disrupt neurotransmitter balance. Additionally, vaping or using e-cigarettes can affect dopamine levels, as nicotine, a key component in many e-cigarettes, is known to stimulate dopamine release in the brain [6]. 

The Action Plan: Reclaiming Joy and Happiness Through Mindful Living 

1. Prioritise Sleep: Develop a consistent sleep schedule, establish a relaxing bedtime routine, and create an environment conducive to sleep. Aim for 7-9 hours of quality sleep each night to restore neurotransmitter balance and enhance your mood. 

2. Optimise your sleep environment: Make your bedroom a comfortable, quiet, and dark space. Keep electronic devices out of the bedroom to minimise distractions and exposure to blue light, which can interfere with sleep. To further enhance your sleep environment, consider using products from Functional Self, including options from BlockBlueLight (available in Functional Self UK only) and TrueDark: 

• Blue light-blocking glasses: Wearing blue light-blocking glasses can help filter out the sleep-disrupting blue light emitted by electronic devices, promoting natural melatonin production and improving sleep quality [7].  

• Red night lights: Replace traditional night lights with red night lights, like the BlockBlueLight Sweet Dreams Sleep-Promoting LED Bulb, which emits minimal blue light and supports your natural sleep-wake cycle.  

• TrueDark Dots (available in Functional Self UK only): These adhesive light-blocking dots can be placed on electronic devices to eliminate small sources of blue light that may interfere with sleep. 

• BlockBlueLight - SweetDreams Light Bulb (available in Functional Self UK only): This unique light bulb is specifically designed for nighttime use, emitting a warm, amber light that minimises blue light exposure before bedtime. 

Incorporating these products into your sleep routine can greatly enhance your sleep environment and contribute to better rest, ultimately supporting a more joyful and balanced emotional state. Remember, optimising your sleep is a critical component of overall well-being and an essential step toward experiencing more joy and happiness in your life. 

3. Limit Screen Time: Reduce your exposure to electronic devices, especially before bedtime, to minimise the negative impact on dopamine levels and sleep quality. 

4. Manage Stress: Incorporate stress-reducing techniques, such as mindfulness meditation, yoga, deep breathing exercises, or engaging in hobbies that promote relaxation and joy. 

5. Engage in Physical Activity: Regular exercise can help increase the release of endorphins, dopamine, and serotonin [8], all of which contribute to a positive mood and overall well-being. 

6. Practise mindful eating: Pay attention to your hunger and fullness cues and avoid emotional or stress eating. Make mealtimes a relaxed, enjoyable experience by eating slowly and savouring each bite. 

7. Foster Social Connections: Cultivate and maintain strong relationships with friends, family, and loved ones, as social connections are crucial for emotional well-being and happiness. 

8. Practise Moderation: Be mindful of your indulgences in pleasurable activities, such as gaming,  binge-watching Netflix, and snacking. Avoid excessive consumption of alcohol and refrain from using drugs or nicotine products to maintain a healthy neurotransmitter balance. 

Conclusion 

Reclaiming joy and happiness in your life is possible by prioritising sleep, optimising nutrition, and adopting mindful living practices. By taking the steps outlined in this action plan, you can enhance your emotional well-being, improve your mental health, and foster a more joyful and fulfilling life. Remember, small changes can lead to big results – start your journey towards a happier, healthier you today! 

References: 
[1] Food and mood: how do diet and nutrition affect mental wellbeing? 
[2] Neurotransmitters regulation and food intake: the role of dietary sources in neurotransmission 
[3] Nutrition and functional neurochemistry 
[4] Children’s health in the digital age 
[5] Neurotransmitters in alcoholism: a review of neurobiological and genetic studies 
[6] Effects of chronic inhalation of electronic cigarette vapor containing nicotine on neurotransmitters in the frontal cortex and striatum of C57BL/6 mice 
[7] Blue‐light filtering spectacle lenses for visual performance, sleep, and macular health in adults 
[8] Exercise benefits brain function: the monoamine connection