Get 7–9 hours of sleep nightly
Exercise regularly, especially strength training
Include high-intensity interval training
Maintain a healthy body weight
Eat enough calories
Eat adequate protein
Include healthy fats in your diet
Get enough zinc
Get enough vitamin D
Manage stress
Limit alcohol intake
Avoid smoking
Reduce exposure to endocrine disruptors
Treat sleep apnea if present
Address chronic medical conditions
Review medications with a doctor
Get regular sunlight exposure
Stay physically active throughout the day
Avoid overtraining
Maintain a consistent sleep schedule
Consider medical evaluation if symptoms persist