Sleep 7–9 hours consistently
Keep a regular sleep schedule
Stay hydrated throughout the day
Eat balanced meals with enough protein, fiber, and healthy fats
Reduce sugar spikes and highly processed foods
Limit alcohol
Avoid or reduce recreational drugs
Manage stress daily
Take short breaks during long work sessions
Get regular physical activity
Spend time outdoors in daylight
Address allergies or sinus issues
Review medications that may cause drowsiness
Treat sleep apnea if present
Check for vitamin B12, iron, vitamin D, and thyroid issues
Limit excessive caffeine
Practice good sleep hygiene
Use a consistent morning routine
Reduce screen time before bed
Keep a simple task list to reduce mental overload
Seek medical help if brain fog is persistent or worsening