LiveIT Sleep Hygiene Bingo Challenge

This bingo card has a free space and 75 words: Keep your bedroom cool, Use blackout curtains, Reduce noise with earplugs or white noise, Use a comfortable mattress, Use supportive pillows, Remove electronics from the bedroom, Keep your bedroom tidy, Use calming scents like lavender, Dim lights before bed, Go to bed at the same time 3 days in a row, Wake up at the same time 3 days in a row, Avoid sleeping in on weekends, Limit naps to 20–30 minutes, Track your sleep patterns, Use a sleep diary, Gradually adjust your sleep schedule, Avoid snoozing your alarm, Get morning sunlight exposure, Avoid caffeine after 2 PM, Limit alcohol before bed, Avoid heavy meals late at night, Stay hydrated during the day, Avoid spicy foods before bed, Limit sugar intake in the evening, Drink herbal tea before bed, Avoid screens 1 hour before bed, Use blue light filters, Turn off notifications at night, Avoid stimulating content before bed, Don’t work in bed, Use a sleep tracking app, Read a physical book before bed, Listen to calming music, Try a guided sleep meditation or sleep story on the Calm app, Use a sunrise alarm clock, Practice deep breathing, Try progressive muscle relaxation, Meditate before bed, Do gentle yoga in the evening, Journal your thoughts, Take a warm bath or shower, Practice gratitude, Avoid stressful conversations before bed, Exercise regularly, Avoid intense workouts close to bedtime, Stretch before bed, Take a walk after dinner, Avoid being sedentary all day, Do light chores in the evening, Set a wind-down routine, Avoid overthinking at bedtime, Create a to-do list for tomorrow, Practice self-compassion, Limit decision-making at night, Avoid "doomscrolling," or excessively reading negative news before bed, Visualize a peaceful place, Accept occasional sleeplessness, Keep a consistent daily routine, Limit screen time during the day, Avoid multitasking late at night, Create a bedtime ritual, Avoid clock-watching during the night, Use a weighted blanket for comfort, Avoid emotional TV shows or movies before bed, Use a sleep mask, Keep a consistent wake-up time even after poor sleep, Use red or amber night lights, Avoid arguments or intense discussions before bed, Avoid sleeping with the TV on, Avoid checking emails before bed, Practice a digital detox weekend, Avoid loud music in the evening, Avoid sleeping with bright LED clocks, Avoid caffeine hidden in foods (e.g., chocolate) and Keep a “no screens” zone in your home.

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