Don't watchstressfulshowsbefore bed.Deepbreathing&meditationTry arelaxingactivitybefore bedGet upand tryagainBedtimeroutineAvoidtakingnapsSleepsame timeeverydayDon't go tobed unlessyou'resleepySleepDiaryDon't takelong napsduring theday.Set asleepscheduleKeepdaytimeroutinethe sameSleepwhensleepyUse asleepdiaryExerciseearlier inthe dayuse bedonly forsleepingDon't goto bedhungryVisualizerelaxingplaceEatrightAvoidCaffeineNo clockwatching Don't eat alot rightbefore bedCoverclock/alarmclockRoutinewakeup timeDon't watchstressfulshowsbefore bed.Deepbreathing&meditationTry arelaxingactivitybefore bedGet upand tryagainBedtimeroutineAvoidtakingnapsSleepsame timeeverydayDon't go tobed unlessyou'resleepySleepDiaryDon't takelong napsduring theday.Set asleepscheduleKeepdaytimeroutinethe sameSleepwhensleepyUse asleepdiaryExerciseearlier inthe dayuse bedonly forsleepingDon't goto bedhungryVisualizerelaxingplaceEatrightAvoidCaffeineNo clockwatching Don't eat alot rightbefore bedCoverclock/alarmclockRoutinewakeup time

Sleep Hygiene - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Don't watch stressful shows before bed.
  2. Deep breathing& meditation
  3. Try a relaxing activity before bed
  4. Get up and try again
  5. Bedtime routine
  6. Avoid taking naps
  7. Sleep same time everyday
  8. Don't go to bed unless you're sleepy
  9. Sleep Diary
  10. Don't take long naps during the day.
  11. Set a sleep schedule
  12. Keep daytime routine the same
  13. Sleep when sleepy
  14. Use a sleep diary
  15. Exercise earlier in the day
  16. use bed only for sleeping
  17. Don't go to bed hungry
  18. Visualize relaxing place
  19. Eat right
  20. Avoid Caffeine
  21. No clock watching
  22. Don't eat a lot right before bed
  23. Cover clock/alarm clock
  24. Routine wake up time