Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Wake up at the same time every day
Get bright light exposure in the morning
Drink enough water
Eat regular balanced meals
Avoid heavy meals when you need to stay alert
Limit alcohol
Reduce caffeine late in the day
Take short breaks and move around
Go for a brisk walk
Stretch your body
Get fresh air
Keep your room cool
Sit or stand upright
Avoid lying down during the day
Take a short nap if needed
Limit naps to 10–20 minutes
Reduce screen time before bed
Turn off unnecessary notifications
Manage stress
Check for sleep disorders if sleepiness is frequent
See a doctor if the sleepiness is severe or persistent