My ability to focus and produce high-quality work is heavily dependent on the quality of sleep I get at night.

Optimizing sleep is essential for mental health, physical health, and overall performance, making it a key area to focus on for a happier and more productive life.

To improve sleep quality, maintain consistent sleep and wake times, even on weekends, and avoid sleeping in more than an hour beyond your normal 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.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

For those who struggle with sleep, it's important to consider the timing and duration of naps, ideally taking them earlier in the day to avoid sleep disruption at night.

If you consume caffeine before noon, it can improve your sleep quality significantly.

For many founders, the most productive work happens later in the day when distractions are minimized.

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