Understanding your temperature minimum, which is typically two hours before your usual wake-up time, can help you adjust your sleep schedule effectively, especially when traveling across time zones.

I write down the time I wake up to track my temperature minimum, which is about two hours before my average wake-up time.

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

The rise in body temperature after your temperature minimum triggers cortisol release, which helps wake you up and enhances focus.

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.

I wake up around 4:30 AM because it's a time when I can focus without distractions. I spend time in meditation to set my intentions for the day, ensuring I stay present and connected to my heart throughout my activities.

Temperature plays a significant role in sleep; a drop in body temperature is necessary for falling and staying asleep, while an increase can wake you up.

Exercise in the morning is one of the best ways to increase your core body temperature and enhance alertness.

Finding your optimal sleep schedule is important; for me, going to bed between 10 and 11 p.m. and waking up around 6 a.m. feels natural and acts as an anti-depressant.