Get 7–9 hours of sleep nightly
Keep a consistent sleep and wake schedule
Reduce caffeine intake, especially later in the day
Exercise regularly, but avoid overtraining
Eat regular, balanced meals
Include enough protein, fiber, and healthy fats
Stay hydrated
Practice stress-reduction techniques
Use deep breathing or meditation daily
Spend time outdoors and get morning sunlight
Limit alcohol intake
Avoid nicotine and recreational drugs
Maintain social connection and support
Set boundaries and reduce chronic stressors
Prioritize rest and recovery
Address underlying medical conditions with a healthcare professional
Review medications that may affect cortisol with a clinician
Seek medical evaluation if symptoms are persistent or severe