Prioritize consistent sleep (same wake time daily, 7–9 hours)
Create a dark, cool, quiet sleep environment
Limit caffeine after midday
Avoid alcohol close to bedtime
Get regular sunlight exposure in the morning (10–30 minutes)
Exercise regularly (mix aerobic and strength; avoid intense late-night workouts)
Practice stress-reduction daily (breathing exercises, mindfulness, or meditation)
Do 5–10 minutes of slow breathing (longer exhale than inhale)
Maintain social connection and supportive relationships
Spend time outdoors or in nature when possible
Reduce exposure to chronic stressors where feasible (time management, boundaries)
Keep a balanced diet with adequate protein and fiber
Avoid frequent blood-sugar spikes (limit refined carbs and sugary snacks)
Stay hydrated
Limit ultra-processed foods and added sugars
Use relaxation rituals (warm shower, reading, gentle stretching) before bed
Try yoga or tai chi for stress and recovery
Manage screen time in the last hour before sleep
Keep a regular meal schedule; avoid late-night heavy meals
Consider magnesium-rich foods (leafy greens, nuts, legumes) and discuss supplements with a clinician if needed
Consider ashwagandha only after checking with a healthcare professional (especially if pregnant, thyroid conditions, autoimmune disease, or on sedatives/immunosuppressants)
Avoid nicotine and recreational stimulants
If you have symptoms of high cortisol or suspected endocrine issues, seek medical evaluation