Sleep Series #2: Timing & Temperature

Before we dive in, I’m curious:

The Temperature

Most of you probably already prefer sleeping in a colder room so you can snuggle up under blankets - but did you know there's actual science behind why this feels so good?

The Timing

You're likely already doing the temperature part right, but the “timing” component is just as important and most people don’t realize that your “wake up” time is crucial for your circadian rhythm.

The Science Behind Room Temperature

Optimal Room Temperature (66-72°F)

• Your core body temperature naturally drops 1-2 degrees before sleep

• Cooler rooms (66-72°F) help trigger this natural process

• Allows melatonin production and faster sleep onset

• Hot rooms (75-80°F) fight against your body's natural cooling mechanism

Now it makes sense why we all loved flipping the pillow to the cool side as kids.

Why You Need a Weekend Alarm

This is where most people mess up:

• You're likely already good with temperature, but timing is also important

• Consistent wake times anchor your circadian rhythm

• Deep sleep occurs primarily in the first half of the night

The Morning Light Connection: Here's where timing gets even more important—your wake-up time isn't just about consistency, it's about when you expose yourself to morning light.

How Morning Light Controls Your Sleep:

• Morning sunlight (within the first hour of waking) stops melatonin production and starts your internal 24-hour clock

• This exposure triggers your body to naturally produce melatonin again 14-16 hours later

• If you wake up at 6:30 AM and get morning light, your body starts preparing for sleep around 8:30-10:30 PM

The Weekend Problem Explained: When you sleep in on Saturday and Sunday, you're not just shifting your wake time—you're delaying your light exposure by 2-3 hours. This pushes your natural melatonin production later, making it harder to fall asleep Sunday night and creating that "Monday morning fog" feeling.

I used to find myself catching up on sleep on weekends, especially the mornings after a night out, but I found that waking up at the same time on weekends kept my energy levels more consistent despite losing a few hours of sleep.

What I also noticed was that the more consistent my circadian rhythm, the more I felt energized in the mornings, and the more consistent my “Sleep Latency” score was. According to my Oura Ring, “Ideally, you should fall asleep within 15 to 20 minutes of lying down.” Somehow it knew exactly when my head hit the pillow to the second I caught my first Z of the night.

There really is no universal perfect time to sleep or wake up, it really comes down to the individual. Some of us require more or even less sleep than others based on our genetic makeup. What’s most important is aligning your circadian rhythm as close as you can to get sunlight when you wake up and sticking to it.

Simple Protocol:

• Get outside within 30-60 minutes of waking (even on cloudy days)

• 5-10 minutes is enough to trigger the response

• This works even through windows, but direct outdoor light is 10x more effective

This creates a complete loop: consistent wake time → morning light → natural melatonin timing → better deep sleep → easier wake-up

You’ll be surprised after a few weeks, the compounding effect this has on your energy levels by keeping turning your 5 day weekday alarm into a 7 day daily alarm.