Sleep 7–9 hours consistently
Keep a regular sleep schedule
Get morning sunlight
Limit caffeine after midday
Reduce alcohol and nicotine
Drink enough water
Eat regular balanced meals
Include protein, fiber, and healthy fats
Avoid large heavy meals late at night
Exercise regularly
Take short movement breaks during the day
Reduce screen time before bed
Keep your bedroom dark, quiet, and cool
Manage stress
Nap briefly if needed
Address snoring or poor sleep quality
Review medications that may cause drowsiness
Check for anemia, thyroid issues, vitamin deficiencies, sleep apnea, or other medical causes
See a healthcare professional if fatigue persists