Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Avoid heavy meals before sleep
Stay hydrated throughout the day
Get regular physical activity
Take short breaks during long tasks
Expose yourself to bright light in the morning
Limit caffeine late in the day
Reduce alcohol and nicotine use
Avoid screens before bedtime
Use a short nap if needed
Stand up and move around when sleepy
Eat balanced meals
Manage stress
Seek medical advice if drowsiness persists