Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Avoid caffeine late in the day
Stay hydrated
Eat balanced meals
Avoid heavy meals when sleepy
Get regular exercise
Take short breaks during long tasks
Get bright light exposure in the morning
Limit alcohol and nicotine
Reduce screen time before bed
Keep your sleep environment cool, dark, and quiet
Take short naps if needed
Manage stress
Address snoring or breathing problems
Review medications that may cause drowsiness
See a healthcare professional if sleepiness is persistent