Get 7–9 hours of quality sleep each night
Keep a consistent sleep and wake schedule
Eat regular, balanced meals
Include protein, fiber, and healthy fats in meals
Limit excessive caffeine intake
Avoid skipping meals
Stay hydrated throughout the day
Exercise regularly at moderate intensity
Avoid overtraining and allow recovery days
Practice stress-reduction techniques daily
Use deep breathing, meditation, or mindfulness
Spend time outdoors and get morning sunlight
Maintain a healthy work-life balance
Set realistic goals and manage workload
Build supportive social connections
Limit alcohol consumption
Avoid nicotine and recreational drugs
Address chronic stress early
Seek medical advice if symptoms persist