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.

To set a proper circadian rhythm, you need bright light in the morning, hydration, movement, and caffeine. If you can't get sunlight, use bright artificial light.

Phase three of the day, 16 to 24 hours after waking, is crucial for neuroplasticity and habit consolidation, requiring a low-light environment to support deep sleep.

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.

Waking up naturally is crucial for a peaceful start to the day. It's better to sleep near a window or skylight to let natural light in, which acts as a gentle alarm clock.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

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.

To improve sleep, establish a regular sleep schedule by going to bed and waking up at the same time every day, regardless of weekends.

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.