Discipline Equals Freedom: The Final Step to Night-Time Optimisation

Jocko Willink famously said, “Discipline equals freedom.”It’s true for fitness, business, and absolutely true for sleep.

If you can build discipline around your evening habits and sleep environment, you’ll unlock more energy, better recovery, and sharper focus every day.

Set a Bedtime and Stick to It

If you need to be up at 5:15 am, you should be asleep by around 10:15 pm. That means having the discipline to switch off and head to bed at the right time. It sounds simple, but consistency is what guarantees quality rest.

Your body thrives on rhythm. Set a bedtime that supports your wake-up time, and protect it like any other non-negotiable appointment.

Time Your Meals Right

Ideally, finish eating at least three hours before bed.If you have to eat closer to bedtime, keep it light and protein-based. Avoid heavy red meats like steak, which take a long time to digest. Instead, go for chicken, turkey, fish, prawns, or plant-based proteins.

When digestion is still in full swing, your body directs blood flow to the gut instead of to the muscles, organs, and brain where recovery happens. Lighter meals before bed mean better sleep and better repair.

Optimise Your Sleep Environment

Your bedroom should feel like a signal to relax. Keep it cool, dark, and quiet.

A few key things to check:

• Ditch the TV - Netflix can wait.

• Choose the right mattress firmness and pillow height for proper spinal support.

• Keep your duvet comfortable, not too heavy.

• Block out light and noise as much as possible.

When everything feels calm and supportive, your body recognises it’s time to rest.

Combine the Pieces

Put together what you’ve learned from all three videos:

• Use the 8-3-1-30 principle to structure your evening.

• Apply the anti-stress formula to calm your mind.

• Create the right environment and routine for deep, restorative sleep.

And if you want to go one step further, try Awesome Night, our research-backed formula with eight proven ingredients that help deepen your sleep and enhance recovery.

Great sleep isn’t luck. It’s built through consistency, awareness, and a little discipline.

Sleep well. Perform awesome.

Ben Coomber, Founder

This is part of our 3 part night series. You can find part 1 here and part 2 here.