Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Stay hydrated throughout the day
Eat balanced meals with enough protein, fiber, and healthy fats
Limit sugar and highly processed foods
Exercise regularly
Take short movement breaks during long periods of sitting
Manage stress with relaxation techniques
Reduce caffeine late in the day
Limit alcohol intake
Spend time outdoors in natural light
Address sleep disorders if present
Check for medical causes such as anemia, thyroid issues, or vitamin deficiencies
Review medications that may cause drowsiness
Prioritize tasks and avoid overcommitting
Naps briefly if needed
Maintain a healthy weight
Avoid smoking
Keep a regular daily routine