Sleep 7–9 hours nightly
Keep a consistent sleep/wake schedule
Get morning sunlight exposure 10–30 minutes
Exercise regularly (mix cardio and strength)
Avoid overtraining; include rest days
Practice daily stress-reduction (breathing, mindfulness, yoga, meditation)
Limit caffeine to ≤400 mg/day and avoid after mid-afternoon
Avoid nicotine
Limit alcohol
Eat balanced meals with adequate protein and fiber
Don’t skip meals; prevent long fasting periods if it worsens symptoms
Stay hydrated
Reduce refined sugar and highly processed foods
Maintain a healthy body weight
Manage high-stress workloads with realistic schedules and breaks
Use social support and regular time with others
Set boundaries and reduce chronic stressors when possible
Keep screen time low in the last 1–2 hours before bed
Keep the bedroom cool, dark, and quiet
Consider CBT or therapy for chronic stress or anxiety
If symptoms are severe or persistent, consult a clinician for evaluation (including medication review)
Review medications that may affect cortisol with a healthcare professional (e.g., corticosteroids, some antidepressants)
If prescribed, follow steroid dosing instructions exactly and do not stop abruptly
Consider evidence-based supplements only after clinician guidance (e.g., magnesium if deficient)