The 8-3-1-30 Principle: How to Win Tomorrow by Owning Your Evening

Everyone’s obsessed with “winning the morning,” but here’s the truth - your 9 pm decisions will always shape your 9 am performance.

If you wake up groggy or sluggish, the problem usually starts the night before. That’s where the 8-3-1-30 principle comes in - a simple framework to help you wind down, recover properly, and wake up ready to perform.

8 Hours Before Bed: Cut the Caffeine

Some people get away with six, but for most, eight hours is the sweet spot.Caffeine can linger in your system for hours, disrupting both sleep quality and duration. If you’re sensitive, even a mid-afternoon coffee can mess with your rest. So, find your personal cut-off point and protect your sleep window.

3 Hours Before Bed: Finish Training

Exercise fires up your nervous system. A heavy CrossFit or Hyrox-style session too close to bedtime keeps you wired, not tired.Lighter sessions like yoga or mobility work are fine later in the evening, but ideally, wrap up intense training three or more hours before bed to give your body time to switch from “go” to “slow.”

1 Hour Before Bed: Stop Drinking (Water, That Is)

Hydration matters, but timing counts. Avoid drinking within an hour of sleep so you’re not waking in the night for the toilet. A half-full bladder at bedtime almost guarantees a 3 am interruption.

30 Minutes Before Bed: Power Down

This is your transition window. Step away from screens, social media, and anything mentally stimulating.Do something calm - read, stretch, tidy up, or prepare for tomorrow. Checking emails or scrolling before bed fires up your brain at exactly the wrong time.

Sleep Better, Live Awesome

Try the 8-3-1-30 principle for a week and see how your mornings feel. Small shifts in your evening routine can transform your energy, focus, and recovery.

And if you want to go a step further, make Awesome Night part of your evening routine to deepen and optimise your sleep.

Because better sleep doesn’t just happen - you create it.

Ben Coomber

Founder