Use bedonly forsleepingAvoidheavy foodclose tobed timeAvoidTV/Tech 1hourbefore bedAvoidnapsDeepBreathingAvoidalcoholAvoidsmokingKeeproom cool,dark, andquietWake upat sametimeeverydayBathtimeAvoid TVwhilesleepingMeditateGo to bedat regulartimeGet upand tryagainCalmingsoundsTurn clockaround toavoid seeingthe timeRelaxingsleeprituals priorto bedSleep in adark quietroomWarm cupof tea(caffeinefree)AvoidCaffeineafter 2 PMAvoidnicotineExerciseReada bookRelaxationtechniquesUse asleepdiaryTake awarmbathKeepdaytimeroutinethe sameSleepwhensleepyCreate asleep ritualthat worksfor youEat ahealthydietUse bedonly forsleepingAvoidheavy foodclose tobed timeAvoidTV/Tech 1hourbefore bedAvoidnapsDeepBreathingAvoidalcoholAvoidsmokingKeeproom cool,dark, andquietWake upat sametimeeverydayBathtimeAvoid TVwhilesleepingMeditateGo to bedat regulartimeGet upand tryagainCalmingsoundsTurn clockaround toavoid seeingthe timeRelaxingsleeprituals priorto bedSleep in adark quietroomWarm cupof tea(caffeinefree)AvoidCaffeineafter 2 PMAvoidnicotineExerciseReada bookRelaxationtechniquesUse asleepdiaryTake awarmbathKeepdaytimeroutinethe sameSleepwhensleepyCreate asleep ritualthat worksfor youEat ahealthydiet

Sleep Hygiene Bingo - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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.


1
I
2
G
3
I
4
I
5
N
6
B
7
B
8
B
9
O
10
I
11
N
12
O
13
N
14
I
15
G
16
G
17
N
18
G
19
G
20
B
21
B
22
I
23
O
24
O
25
B
26
O
27
G
28
B
29
O
30
N
  1. I-Use bed only for sleeping
  2. G-Avoid heavy food close to bed time
  3. I-Avoid TV/Tech 1 hour before bed
  4. I-Avoid naps
  5. N-Deep Breathing
  6. B-Avoid alcohol
  7. B-Avoid smoking
  8. B-Keep room cool, dark, and quiet
  9. O-Wake up at same time everyday
  10. I-Bathtime
  11. N-Avoid TV while sleeping
  12. O-Meditate
  13. N-Go to bed at regular time
  14. I-Get up and try again
  15. G-Calming sounds
  16. G-Turn clock around to avoid seeing the time
  17. N-Relaxing sleep rituals prior to bed
  18. G-Sleep in a dark quiet room
  19. G-Warm cup of tea (caffeine free)
  20. B-Avoid Caffeine after 2 PM
  21. B-Avoid nicotine
  22. I-Exercise
  23. O-Read a book
  24. O-Relaxation techniques
  25. B-Use a sleep diary
  26. O-Take a warm bath
  27. G-Keep daytime routine the same
  28. B-Sleep when sleepy
  29. O-Create a sleep ritual that works for you
  30. N-Eat a healthy diet