Get 7–9 hours of sleep nightly
Keep a consistent sleep-wake schedule
Limit caffeine after late morning
Avoid alcohol close to bedtime
Exercise regularly (mix of aerobic + strength)
Finish intense workouts at least a few hours before sleep
Practice relaxation techniques (breathing exercises, progressive muscle relaxation)
Do daily mindfulness or meditation
Schedule breaks from screens and work stressors
Spend time outdoors in daylight each day
Maintain a healthy body weight
Eat balanced meals with adequate protein and fiber
Avoid frequent high-sugar, highly processed snacks
Stay hydrated
Reduce nicotine use
Manage stress with counseling or therapy if needed
Engage in enjoyable activities and social connection
Use time-management and prioritize tasks to reduce chronic stress
Consider biofeedback or stress-management programs
Review medications with a clinician if they may raise cortisol (e.g., systemic steroids)
Seek medical care if symptoms suggest high cortisol (unexplained weight gain, high blood pressure, easy bruising, muscle weakness, irregular cycles, new diabetes)