Quality sleep is key: consistent schedule, dim screens before bed, avoid heavy meals/alcohol late, keep the room cool and dark. Get daylight soon after waking to set your body clock. Late caffeine, frequent awakenings, and snoring impair restoration; snoring plus daytime sleepiness suggests sleep apnea. A calming pre-sleep routine helps. Regular walking supports deeper sleep. If you still wake exhausted despite adequate sleep, consider evaluation for anemia, thyroid issues, iron/B12 deficiency, or mood disorders.