Keeproom cool,dark, andquietExerciseGo to bedat regulartimeWake upat sametimeeverydayUse bedonly forsleepingBathtimeTurn clockaround toavoid seeingthe timeAvoidnapsRelaxingsleeprituals priorto bedCalmingsoundsKeepdaytimeroutinethe sameUse asleepdiaryReada bookAvoidheavy foodclose tobed timeSleepwhensleepyWarm cupof tea(caffeinefree)AvoidCaffeineafter 2 PMAvoidTV/Tech 1hourbefore bedTake awarmbathAvoidnicotineCreate asleep ritualthat worksfor youRelaxationtechniquesAvoidalcoholMeditateSleep in adark quietroomEat ahealthydietAvoidsmokingGet upand tryagainAvoid TVwhilesleepingDeepBreathingKeeproom cool,dark, andquietExerciseGo to bedat regulartimeWake upat sametimeeverydayUse bedonly forsleepingBathtimeTurn clockaround toavoid seeingthe timeAvoidnapsRelaxingsleeprituals priorto bedCalmingsoundsKeepdaytimeroutinethe sameUse asleepdiaryReada bookAvoidheavy foodclose tobed timeSleepwhensleepyWarm cupof tea(caffeinefree)AvoidCaffeineafter 2 PMAvoidTV/Tech 1hourbefore bedTake awarmbathAvoidnicotineCreate asleep ritualthat worksfor youRelaxationtechniquesAvoidalcoholMeditateSleep in adark quietroomEat ahealthydietAvoidsmokingGet upand tryagainAvoid TVwhilesleepingDeepBreathing

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