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.

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 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.

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.

I meditate two hours every single night to refresh and reorganize my mind, ensuring that discipline and organization are in the right spots for when I wake 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.

To wake up effectively, increase your core body temperature quickly by taking a cold shower or ice bath for one to three minutes.

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.