As far as physical exhaustion there's not much I can recommend other than to treat yourself with the same level of care you'd treat another person. Make yourself some tea, give yourself some time to relax. I understand it isn't always possible, and in those cases I'd really just recommend planning around episodes of exhaustion. But if you can, just allow yourself the time to relax. I know for me I get into this mindset of 'ive lost so much time and I have to do these five things before I can even think of resting' but pacing yourself and taking breaks can be a great step in self-care.

Well I try to sleep it off also take baths I try to do relax fun stuff for me. I really wanna get to know more people who have alters

Drug use like alcohol and marijuana can cause more switching. I find using marijuana eases the worst of my symptoms, but I do notice more switches.

Communicate to those around you about your tiredness. You don't have to explain everything, but let others know that the switches tire you.