Sleep 7–9 hours consistently
Keep a regular sleep schedule
Manage stress with meditation or breathing exercises
Exercise regularly with a mix of cardio and strength training
Avoid overtraining and allow recovery days
Stay hydrated
Eat a balanced diet with enough protein, fiber, and healthy fats
Limit alcohol
Avoid smoking and nicotine
Reduce caffeine, especially late in the day
Maintain a healthy body weight
Spend time outdoors and get morning light
Practice relaxation techniques
Treat sleep apnea or other sleep disorders
Manage chronic conditions with a healthcare professional
Stay socially connected
Use recovery tools like rest, stretching, and easy walks
Track HRV trends over time, not single readings