Get 7–9 hours of sleep
Keep a consistent sleep and wake schedule
Avoid caffeine within 8–10 hours of bedtime
Limit alcohol and nicotine
Eat regular balanced meals with adequate protein and fiber
Reduce highly processed foods and added sugars
Stay hydrated
Exercise regularly (mix of aerobic + strength)
Avoid overtraining; include rest days
Practice stress-reduction techniques (deep breathing, progressive muscle relaxation)
Use mindfulness or meditation
Try yoga or tai chi
Spend time outdoors and get daylight exposure in the morning
Maintain social connection and support
Set boundaries and manage workloads
Use time management and prioritize tasks
Limit exposure to stress triggers when possible
Keep a calming bedtime routine (dim lights, screen reduction)
Use relaxation audio or guided breathing before sleep
Maintain a healthy body weight
Address chronic stress and mental health concerns with a professional if needed
Review medications/supplements with a clinician if cortisol is a concern (especially steroid medications)
If you have symptoms of hormonal imbalance, seek medical evaluation (e.g., abnormal weight gain, easy bruising, muscle weakness, high blood pressure, irregular glucose)