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.

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.

To improve sleep quality, aim for focused work blocks early in the day, as this aligns with when cognitive function is at its peak.

I prefer a one-monitor setup for programming, as it helps me focus better and reduces distractions.

Sleep efficiency is important; maintaining an efficiency above 85% is ideal for optimal rest and recovery during sleep.

During a 90-minute work session, I aim to enter a focused state, turning off my phone and using low-level white noise to enhance learning and workflow. I find that achieving this focused work state can be challenging, but once I do, it feels incredibly satisfying, like a workout for the mind.

I delay my caffeine intake for 90 to 120 minutes after waking to avoid a caffeine crash later in the day, optimizing my energy levels.

I changed my caffeine habits after seeing the research, realizing that even if you're asleep, the quality of that sleep can be affected by caffeine.

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