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Quote by Steven Magee

“I purchased an infrared camcorder to video record my sleeping. Much to my horror, I discovered I move about every 20 minutes during the night.”

Quote by Steven Magee

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Steven Magee

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“You can change dopamine and the dorsal striatum with exercise. You can boost serotonin with a massage. You can make decisions and set goals to activate the ventromedial prefrontal cortex. You can reduce amygdala activity with a hug and increase anterior cingulate activity with gratitude. You can enhance prefrontal norepinephrine with sleep.”

SleepGratitudeDopamineSerotoninPrefrontal CortexNorepinephrine
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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“Go out in the sunlight. Bright sunlight helps boost the production of serotonin. It also improves the release of melatonin, which helps you get a better night’s sleep. So if you’re stuck inside, make an effort to go outside for at least a few minutes in the middle of the day. Go for a walk, listen to some music, or just soak in the sun.”

SleepMusicSunlightSerotoninMelatonin
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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“Massage reduces pain because the oxytocin system activates painkilling endorphins. Massage also improves sleep and reduces fatigue by increasing serotonin and dopamine and decreasing the stress hormone cortisol. So if you’re feeling out of sorts, get a massage. You’ll be actively triggering the neurotransmitter systems that work to make you happier.”

SleepHappyMassageEndorphinsOxytocin
Book:The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time
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