The Power of Routine: How I Set Up My Sleep & Mornings for Success

Hi Team,

When it comes to performance—whether in the gym, at work, or in life—consistency is everything. One of the biggest factors in consistency? Sleep. And one of the biggest factors in sleep? Routine.

I try to keep my routine as consistent as possible. I don’t always get it perfect—sometimes I work late, sometimes I get a lie-in—but most nights, I go to bed at 10 PM, and most mornings, I’m up at 5 AM. The reason? My Oura Ring tracks my sleep quality, and I can see firsthand how much better I sleep when I stick to my routine.

But why does routine matter so much?

Why a Consistent Sleep & Wake Time is Critical

Your body runs on a circadian rhythm—an internal clock that regulates sleep, energy, and hormone production. When you go to bed and wake up at the same time every day, your body adapts, making it easier to fall asleep, stay asleep, and wake up feeling refreshed.

Inconsistent sleep schedules—staying up late one night and waking up early the next—throw this rhythm off, making you feel sluggish in the morning and wired at night.

That’s why I prioritise a structured evening and morning routine.

My Evening Routine: The 3-2-1 Rule

A solid night’s sleep starts long before your head hits the pillow. I follow the 3-2-1 rule most nights:

• 3 hours before bed: No food. A full stomach can disrupt deep sleep, so I stop eating around 7 PM.

• 2 hours before bed: I dim the lights and start reducing stimulation to help my body wind down.

• 1 hour before bed: No screens. This is a big one—blue light from devices can delay melatonin release, making it harder to fall asleep.

On top of this, I use a few simple (but effective) tools to improve my sleep quality:

• Nasal strips: I use Longevity Breathe Tape Black (£7 for 30 on Amazon) to improve nasal breathing.

• Mouth tape: Just basic microporous tape (£6 for four rolls)—cheap, simple, and effective.

• Earplugs: Loop Earplugs help block out noise for uninterrupted sleep.

• Eye mask: Nothing fancy, just an Amazon Basics eye mask to keep things dark.

This routine isn’t about perfection—it’s about consistency. Some nights, I end up working late, but most nights, I stick to this, and my sleep quality is far better for it.

My Morning Routine: Waking Up Without Screens

Just like winding down is important, so is how you wake up. The goal is to start the day without reaching for my phone immediately—giving my brain a chance to wake up properly before getting hit with notifications.

Most mornings, my routine looks like this:

1. Get up and get dressed – No lying around scrolling. Straight into action.

2. Give the dog some attention – He’s part of the team, after all.

3. Boil the kettle & make breakfast – Every morning, I have the same meal: oats, protein powder, banana, and dark chocolate.

4. Coffee & Spanish Duolingo – I sit down with my mocha pot coffee and do my daily Spanish lesson.

5. Walk the dog – Fresh air, movement, and daylight before the day fully starts.

6. Head to work & get going – By the time I start coaching, I’ve already ticked off a solid morning routine.

Why Morning Routines Matter

The first hour of your day sets the tone for everything that follows. When you wake up at the same time every day, your body learns to expect it, making mornings easier. When you start your day without screens, you avoid that immediate dopamine hit from social media and notifications, which can lead to distraction and procrastination.

A good morning routine should:
✔ Get your body moving (even if it’s just walking the dog).
✔ Include natural light exposure (to regulate your circadian rhythm).
✔ Avoid mindless scrolling (so you start the day intentionally).

The Takeaway

You don’t need to copy my routine, but if you want better sleep, pick one or two things to implement:
✅ Try waking up at the same time every day.
✅ Try the 3-2-1 rule for better sleep.
✅ Try starting your day without your phone.

Routine doesn’t have to be perfect—it just has to be consistent. What’s one small habit you can change to improve your mornings or evenings?

Hit reply and let me know—I’d love to hear what works for you.

Until next time,

Blaine

Lead Coach and Founder of BCPerformance