Sleep 7–9 hours consistently
Keep a regular sleep schedule
Stay hydrated
Eat balanced meals with enough protein
Limit sugar spikes and processed foods
Exercise regularly
Get morning sunlight
Take short breaks from screens
Reduce multitasking
Manage stress with relaxation techniques
Address anxiety or depression
Limit alcohol
Avoid recreational drugs
Review medications with a doctor
Check for vitamin B12 deficiency
Check for iron deficiency
Check thyroid function
Check blood sugar levels
Treat sleep apnea if present
Improve posture and movement during the day
Use a consistent daily routine
Prioritize tasks and simplify workload
Practice mindfulness or breathing exercises
Reduce caffeine late in the day
Get medical evaluation if symptoms persist