Create asleep ritualthat worksfor youExerciseTake awarmbathAvoidheavy foodclose tobed timeUse bedonly forsleepingCalmingsoundsAvoidnapsDeepBreathingBathtimeAvoid TVwhilesleepingAvoidnicotineRelaxingsleeprituals priorto bedAvoidsmokingKeeproom cool,dark, andquietSleepwhensleepyGet upand tryagainKeepdaytimeroutinethe sameMeditateReada bookEat ahealthydietWake upat sametimeeverydayAvoidTV/Tech 1hourbefore bedTurn clockaround toavoid seeingthe timeSleep in adark quietroomAvoidalcoholRelaxationtechniquesGo to bedat regulartimeAvoidCaffeineafter 2 PMUse asleepdiaryWarm cupof tea(caffeinefree)Create asleep ritualthat worksfor youExerciseTake awarmbathAvoidheavy foodclose tobed timeUse bedonly forsleepingCalmingsoundsAvoidnapsDeepBreathingBathtimeAvoid TVwhilesleepingAvoidnicotineRelaxingsleeprituals priorto bedAvoidsmokingKeeproom cool,dark, andquietSleepwhensleepyGet upand tryagainKeepdaytimeroutinethe sameMeditateReada bookEat ahealthydietWake upat sametimeeverydayAvoidTV/Tech 1hourbefore bedTurn clockaround toavoid seeingthe timeSleep in adark quietroomAvoidalcoholRelaxationtechniquesGo to bedat regulartimeAvoidCaffeineafter 2 PMUse asleepdiaryWarm cupof tea(caffeinefree)

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