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321 Sleep Plan

The 321 plan is as easy as it gets.


3 Hours.

Stop eating and drinking three hours before bedtime.


2 Hours.

Clean your tongue and teeth two hours before bedtime.


1 Hour.

An hour before bedtime, avoid looking at screens such as phones, tablets, and TVs. Instead, read a book or listen to gentle and relaxing music or recordings of positive affirmations.


Sleep Time.

As you drift off to sleep, reflect on your positive successes of the day and think about the positive actions you have planned for the next day.


The Long Life 321 Sleep Plan is a simple and effective way to promote a peaceful and rejuvenating night's sleep.

The Easy Long Life
321 Sleep Plan

Sleep is a vital aspect of our overall health and wellbeing. It is the time when our body repairs and rejuvenates itself, allowing us to wake up feeling refreshed and energized. However, with the constant demands of work, family, and other responsibilities, many people struggle to get a good night's sleep. In fact, according to the National Sleep Foundation, 35% of adults report getting less than seven hours of sleep per night, which is below the recommended amount. Therefore, it is crucial to prioritize sleep and adopt healthy habits to ensure a good night's rest. Here are the top ten tips for getting quality sleep.


1. Stick to a sleep schedule: Our bodies thrive on routine, so it is essential to go to bed and wake up at the same time every day, even on weekends. This will help regulate our body's internal clock and improve the quality of our sleep.


2. Create a comfortable sleep environment: Ensure that your bedroom is conducive to sleep. Keep the room cool, dark, and quiet to promote relaxation. Invest in a comfortable mattress, pillows, and bedding to make your sleep more comfortable.


3. Avoid caffeine and nicotine: These stimulants can interfere with your sleep, so it is best to avoid them close to bedtime. Caffeine can stay in your system for up to 6 hours, while nicotine is a stimulant that can disrupt your sleep cycle.


4. Limit alcohol and heavy meals before bedtime: While alcohol may initially make you feel drowsy, it can disrupt your sleep later in the night. Similarly, eating a heavy meal close to bedtime can cause discomfort and make it difficult to fall asleep.


5. Exercise regularly: Regular physical activity can improve the quality of your sleep. However, avoid exercising close to bedtime as it can leave you feeling energized and make it harder to fall asleep.


6. Wind down before bed: Create a relaxing bedtime routine to help your body and mind wind down for sleep. This can include reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.


7. Avoid screens before bed: The blue light from electronic devices can suppress the production of melatonin, a hormone that helps us sleep. Therefore, it is best to avoid screens at least an hour before bedtime.


8. Keep a worry journal: If you find yourself unable to fall asleep due to racing thoughts, try writing them down in a worry journal. This can help clear your mind and ease your worries, making it easier to fall asleep.


9. Practice good sleep hygiene: This includes keeping your bedroom clutter-free, using it only for sleep and intimacy, and avoiding electronics in the bedroom. All of these practices can help promote a more restful sleep.


10. Consult a doctor if you have persistent sleep problems: If you have trouble falling or staying asleep for more than a month, it is important to consult a doctor. They can evaluate any underlying medical or psychological issues and provide you with the necessary treatment.


In conclusion, sleep is a crucial aspect of our overall health and wellbeing. By following these top ten tips, you can improve the quality of your sleep and reap the benefits of a well-rested mind and body. Make sleep a priority in your life, and you will see the positive impact it has on your physical, mental, and emotional health.

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Enjoy Sleep Every Day!

It is important to take a moment every day for yourself to relax and reflect on your recent successes. This will help reaffirm your commitment to your new lifestyle goals.

Choose some positive self-talk to help you sleep & on your journey.

My Daily Self Talk For Sleep.

Repeat these daily self talk statements just before you make you go to sleep. I repeat this at least 5 times before I sleep each day.



"I am grateful for all the good things that happened today, and I am excited for tomorrow."

"I am proud of myself for all of the hard work and effort I put in today."


"I trust in my abilities and know that I can overcome any challenges that come my way."


"I am surrounded by love and support, and I am grateful for the people in my life."


"I release any negative thoughts or worries and choose to focus on positivity."


"I am deserving of rest and relaxation, and I will wake up feeling refreshed and rejuvenated."


"I forgive myself for any mistakes I made today and choose to learn from them."


"I am confident in my decisions and trust that they will lead me towards my goals."


"I am proud of how much I have grown and improved, and I look forward to continuing my progress."


"I am at peace with myself and my life, and I look forward to a restful and rejuvenating sleep.

Repeat x 5

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