Get 7–9 hours of sleep each night
Keep a consistent sleep schedule
Wake up and go to bed at the same time every day
Limit caffeine late in the day
Avoid alcohol before bed
Drink enough water throughout the day
Eat regular balanced meals
Include protein, fiber, and healthy fats in meals
Reduce sugary snacks and drinks
Get regular physical activity
Take short walks during the day
Get sunlight exposure in the morning
Take breaks from screens and work
Manage stress with relaxation techniques
Avoid long or late naps
Keep your bedroom dark, quiet, and cool
Limit heavy meals close to bedtime
Stop using phones and computers before bed
Address snoring or sleep apnea with a doctor
Check for anemia, thyroid issues, or vitamin deficiencies
Review medications that may cause drowsiness
Seek medical advice if fatigue is ongoing or severe