Improve sleep quality and keep a consistent sleep schedule
Get regular aerobic exercise
Add strength training a few times per week
Include recovery days and avoid overtraining
Practice slow breathing and relaxation techniques
Reduce stress with mindfulness, meditation, or yoga
Stay hydrated
Eat a balanced diet with enough calories and nutrients
Limit alcohol intake
Avoid smoking and nicotine
Manage caffeine intake, especially later in the day
Treat sleep disorders such as sleep apnea
Maintain a healthy body weight
Spend time outdoors and get daylight exposure
Build social connection and reduce chronic stress
Monitor HRV trends over time rather than single readings