Your temperature minimum, which occurs around 5:00 a.m. if you wake up at 7:00 a.m., indicates when your best work will happen, typically 4 to 6 hours after that.

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.

For optimal sleep, keep your sleeping environment cool, ideally lowering the temperature by at least three degrees.

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.

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.

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.

A drop in body temperature is essential for falling and staying asleep, and can be accelerated by taking hot baths or showers before bed.