This bingo card has 7 images and 25 words: Avoid eating sugary snacks late at night, Listen to calming music or nature sounds before bed, Plan your next day in advance, Avoid napping for more than 20-30 mins per day, Use the bed only for sleeping (not watching TV or phone), Use calming scents (e.g. Lavender, chamomile), Get sunlight exposure during the day, Create a bedtime routine and stick to it, Try progressive muscle relaxation while lying in bed, Take a warm shower or bath before bed, Exercise regularly (but not too close to bedtime), Try a relaxing activity before bed (e.g. reading, gentle stretching), Don't check the clock if you wake up during the night, Write down your worries or a to-do list before bed to clear your mind, Keep a consistent wake-up time, even on weekends, Go to bed at the same time every night, Practice gratitude by thinking of three good things that have happened during the day, Keep the bedroom cool and comfortable, Avoid using screens (phones, TV, tablet) one hour before bed, Use earplugs or noise-cancelling devices, Avoid heavy meals 2-3 hours before bedtime, Avoid caffeine in the afternoon or evening, Practice deep breathing or relaxation techniques before sleep, Avoid drinking lots of fluids right before bed and Avoid smoking or nicotine close to bedtime.
Sleep Hygiene | Sleep | Sleep Bingo | Healthy Sleeping Habits-Bingo | Good Sleep Hygiene Bingo
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