Get 7–9 hours of sleep
Wake up at the same time every day
Get sunlight soon after waking
Drink water first thing in the morning
Eat a balanced breakfast with protein
Limit heavy meals when you need to stay alert
Move your body with a short walk or stretch
Take short breaks during long tasks
Stand up and change positions often
Reduce screen brightness and eye strain
Avoid too much caffeine late in the day
Use caffeine earlier and in moderation
Keep your room cool and well lit
Breathe deeply for a minute or two
Wash your face with cool water
Avoid alcohol before sleep
Limit late-night scrolling
Nap for 10–20 minutes if needed
Stay hydrated throughout the day
Check for sleep issues if fatigue persists