Maintain consistent sleep schedule (same bedtime/wake time daily)
Aim for 7–9 hours of sleep per night
Reduce caffeine intake and avoid caffeine 8–10 hours before bedtime
Get regular physical activity (at least 150 minutes/week of moderate exercise)
Include strength training 2–3 days per week
Use stress-reduction practices daily (breathing exercises, mindfulness, meditation, yoga)
Spend time outdoors in daylight (especially morning light)
Practice relaxation techniques (progressive muscle relaxation, guided imagery)
Keep a manageable workload and set realistic priorities
Limit alcohol intake
Avoid nicotine and other stimulants
Eat balanced meals with adequate protein and fiber
Avoid frequent high-sugar/highly processed foods
Stay hydrated
Maintain a healthy body weight
Reduce exposure to chronic stressors where possible (boundaries, problem-solving, support)
Build social connection and seek support when needed
Consider CBT or therapy for chronic stress or anxiety
If applicable, review medications with a clinician that may affect cortisol
If symptoms are persistent or severe, ask a clinician about cortisol testing and underlying causes
Consider supplements only with clinician guidance (especially if pregnant, nursing, on medications, or with medical conditions)