To get your dopamine back to normal you can do so by eating a healthy diet, getting enough sleep, reducing stress, exercising regularly, spending time in nature and engaging in social activities.
You should aim to get at least 7 to 9 hours of sleep and quality sleep at night to help get your dopamine back to normal.
Also engage in some moderate intensity exercise like brisk walking or swimming for at least 30 minutes a day.
Eat foods that are rich in tyrosine which is an amino acid which is a precursor to dopamine.
Examples of foods that contain tyrosine that can help get your dopamine back to normal are seeds, nuts, dairy foods and lean protein.
Also reducing your stress and practicing stress reducing techniques like through yoga, deep breathing exercises and mediation can help to get your dopamine back to normal.
Spending time in nature and getting exposure to natural sunlight and fresh air can help boost your dopamine levels and return the dopamine back to normal.
Connecting with friends and family and engaging in social activities and participating in hobbies which bring you joy can help improve your dopamine levels and get them back to normal as well.
Dopamine is a neurotransmitter which plays a role in motivation, mood and reward and having low dopamine levels can cause symptoms such as difficulty concentrating, fatigue and depression.
Low levels of dopamine have also been linked to restless leg syndrome and Parkinson's disease.
You can also take supplements such as L-theanine and L-tyrosine to help increase your dopamine levels.
If low dopamine levels are also affecting your daily life you should consider seeing a therapist or psychiatrist.
A psychiatrist or therapist can help provide support and guidance and may even recommend interventions or medications that can help to improve your dopamine function.