Get 7–9 hours of quality sleep each night
Maintain a consistent sleep schedule
Exercise regularly, especially high-intensity interval training and resistance training
Keep body fat in a healthy range
Eat enough protein
Avoid excessive sugar intake
Practice intermittent fasting if appropriate
Reduce stress
Limit alcohol consumption
Avoid eating large meals close to bedtime
Stay hydrated
Supplement with melatonin only if medically appropriate
Consider arginine-rich foods
Ensure adequate zinc and magnesium intake
Avoid chronic sleep deprivation
Stop smoking
Manage insulin resistance
Get regular sunlight exposure
Support overall recovery with rest days
Consult a healthcare professional before using supplements or making major dietary changes