This bingo card has a free space and 31 words: 1 Sleep 7-9 hours each night., 2 Spend 20 minutes outside in the sunlight (or indoors in bright light) first thing in the morning., 3 Stop eating 3-4 hours before bed., 4 Stop drinking caffeine 9-12 hours before bed., 5 Avoid all screens at least 1 hour before bed., 6 As you are falling asleep imagine, in great detail, yourself in a beautiful, relaxing, or serene place., 7 Establish a set time that you will go to bed and wake up everyday... yes even on the weekends!, 8 Take a 10-minute warm bath 1-2 hours before bed. Add essential oils or Epsom salt for extra effect., 9 Incorporate at least 10-minutes of meditation into your daily routine., 10 Start your day with at least 20 minutes of exercise., 11 Dial your thermostat into 65° (F) or cooler at night., 12 Eat your energy-dense foods/meals early in the day; eat a light supper., 13 Limit yourself to 2 alcoholic drinks each day and stop drinking at least 2 hours before bedtime., 14 Purposefully sit down 1-2 hours before bedtime and make a worry later list; use the list to keep track of your worries, to-dos and random thoughts., 15 Spend 10-20 minutes doing light stretching or yoga about an hour before bed., 16 Take a 15 minute break in the middle of the day and get some sun., 17 Stop drinking all fluids 1 hour before bed., 18 Eliminate all light from your bedroom. Create the darkest space possible for the best sleep., 19 As you sit on the edge of your bed, take 5-10 deep breaths through only your nose., 20 Evaluate your new bedtime routine. A good sleep routine will dedicate the last hour to unwinding and self-care., 21 Only eat while the sun is out (as aligned with Religious practice)., 22 Unless prescribed by a doctor, stop taking Melatonin and other supplements aimed at improving sleep., 23 Wait to get to bed until you feel tired. With diligence your sleep-wake times and your sense of tiredness will align., 24 Make your bedroom a place for only sleep; stop eating, working, watching TV, etc. in your bedroom., 25 Avoid napping unless your sleep was legitimately cut short by something external., 26 Create cozy with a medium to firm mattress, supportive pillows, and lush linens., 27 If you cannot fall asleep after 15 minutes, get out of bed. Move to a different room and do something unstimulating in low light. Go back to bed when you feel sleepy., 28 Use an oil diffuser, candles, or pillow spray to scent your bedroom with sleep; try lavender, ylang ylang, or chamomile., 29 If you wake up in the middle of the night and struggle to return to sleep, try forcing yourself to stay awake., 30 Move your alarm clock or cover the digits so you aren’t tempted to measure your sleep/awake time. and 31 Review your sleep routine; what is working for you? What could you do more of?.
Sleep Awareness Bingo! | Sleep Health Bingo | Sleep Tips | Sleep Tips | Sleep Do's & Don'ts
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