Get 7–9 hours of sleep and keep a consistent sleep schedule
Wake up at the same time every day
Avoid caffeine 8–10 hours before bedtime
Limit alcohol and nicotine
Eat regular balanced meals with adequate protein and fiber
Reduce added sugars and highly processed foods
Stay hydrated
Exercise regularly (mix aerobic + strength)
Keep workouts moderate; avoid overtraining
Practice stress-reduction techniques (breathing exercises, mindfulness, meditation, yoga)
Take short breaks during the day to downshift stress
Get outdoor light exposure in the morning
Reduce screen time and bright light before bed
Maintain social connection and support
Set boundaries and manage workload
Use cognitive coping strategies (journaling, problem-solving, reframing)
Try relaxation activities you enjoy (reading, music, hobbies)
Maintain a healthy body weight
If applicable, treat underlying sleep disorders (e.g., sleep apnea)
Review medications with a clinician if they affect cortisol (e.g., steroid medications)
Consider professional support for chronic stress or anxiety
Seek medical evaluation if symptoms suggest hormonal issues (unexplained weight change, severe fatigue, high blood pressure, muscle weakness, irregular cycles)