When I'm exhausted all attempts at focus (Deep) work are futile

Yesterday (Sunday) I made _every_ effort to ***reset*** my **circadian rhythm** (_after a couple of late nights - going to bed just after midnight - on Friday and Saturday I was feeling rather tired ..._).
I avoided all processed foods (sugar!) and meat, stopped my green tea (caffeine) at 13:00, went for a 40min (_high intensity_) bike ride and then spent the evening closing off tasks from last week to ensure I had a fresh desk.

Last night I went to bed at 21:30 as per the recommendation in the "Why We Sleep" Book #33
I made a _concerted_ effort during the day to stay extra hydrated, avoided sugar (completely) and tapered off my green tea . Only drank lemon water (squeezed lemon in tap water) followed by a camomile tea with fresh [ginger](https://github.com/dwyl/health/issues/94).
I managed to fall asleep around 22:00 and rested well until I was needlessly woken up!

Sadly I was woken up at 03:00 by a "night owl" ... 😞
and despite trying to fall asleep again for over and hour I was not able to ...
so I got up and went to the lounge to read. (_as recommended in all books on sleep I've read_)
The reading light woke me up and I only felt sleep again at 06:00 ... (The time I should have been waking up!)

When I'm *exhausted* I lose all focus/motivation and my whole body hurts.
I know I cannot go back to bed and try and rest because I have meetings and doctors appointments today. Meetings I felt prepared for and was even looking forward to (_getting out of the way early in the week so that I could focus on more creative work!_)

I _thought_ I was setting myself up for a great day and _week_ by doing everything I could.
I even put out the clothes (and swimming gear) I wanted to use on Monday morning.

I feel this is more of a "communication problem" than anything else ...