Sleep 7–9 hours consistently
Keep a regular sleep schedule
Get morning sunlight
Stay hydrated throughout the day
Eat balanced meals with protein, fiber, and healthy fats
Avoid skipping meals
Limit sugary foods and drinks
Reduce alcohol intake
Limit caffeine late in the day
Exercise regularly
Take short movement breaks during long sitting periods
Manage stress
Breathe deeply or meditate
Get enough iron, vitamin B12, and vitamin D
Address any sleep problems
Treat underlying medical conditions
Spend time outdoors
Reduce screen time before bed
Keep a healthy body weight
Avoid smoking
Pace yourself and rest when needed