Sleep is the foundation everything else is built on. Your mood, your focus, your immune system, how long you live — it all traces back to how well you sleep. Before you optimize anything else, fix this first.
calculate your wake timesleep happens in ~90-minute cycles. waking up between cycles means you feel rested. waking mid-cycle means groggy.
if you go to bed now, wake up at:
includes ~15 min to fall asleep