Get 7–9 hours of quality sleep nightly
Maintain a healthy body weight
Do regular resistance training
Do high-intensity interval training in moderation
Eat enough protein
Include healthy fats in your diet
Get sufficient calories overall
Reduce excessive alcohol intake
Manage stress effectively
Get enough vitamin D
Ensure adequate zinc intake
Ensure adequate magnesium intake
Avoid smoking
Limit ultra-processed foods
Stay physically active throughout the day
Treat sleep apnea if present
Address underlying medical conditions
Review medications with a healthcare professional
Maintain a consistent daily routine
Get regular sunlight exposure
Avoid overtraining
Stay hydrated