Sleep 7–9 hours consistently
Keep a regular sleep schedule
Drink enough water throughout the day
Eat balanced meals with protein, fiber, and healthy fats
Avoid skipping meals
Limit sugary foods and drinks
Reduce alcohol intake
Limit caffeine late in the day
Exercise regularly
Get sunlight exposure in the morning
Take short movement breaks during long periods of sitting
Manage stress with relaxation or mindfulness
Address iron, vitamin B12, vitamin D, and thyroid issues if present
Maintain a healthy weight
Treat snoring or sleep apnea if present
Spend less time on screens before bed
Avoid smoking and nicotine
Break large tasks into smaller steps
Prioritize important tasks
Spend time outdoors
Stay socially connected