AvoidalcoholAvoidTV/Tech 1hourbefore bedGo to bedat regulartimeUse bedonly forsleepingSleep in adark quietroomDeepBreathingKeepdaytimeroutinethe sameUse asleepdiaryRelaxingsleeprituals priorto bedKeeproom cool,dark, andquietMeditateAvoidheavy foodclose tobed timeAvoidnicotineEat ahealthydietExerciseCreate asleep ritualthat worksfor youGet upand tryagainCalmingsoundsAvoid TVwhilesleepingSleepwhensleepyAvoidCaffeineafter 2 PMTurn clockaround toavoid seeingthe timeWarm cupof tea(caffeinefree)Wake upat sametimeeverydayAvoidnapsAvoidsmokingBathtimeReada bookRelaxationtechniquesTake awarmbathAvoidalcoholAvoidTV/Tech 1hourbefore bedGo to bedat regulartimeUse bedonly forsleepingSleep in adark quietroomDeepBreathingKeepdaytimeroutinethe sameUse asleepdiaryRelaxingsleeprituals priorto bedKeeproom cool,dark, andquietMeditateAvoidheavy foodclose tobed timeAvoidnicotineEat ahealthydietExerciseCreate asleep ritualthat worksfor youGet upand tryagainCalmingsoundsAvoid TVwhilesleepingSleepwhensleepyAvoidCaffeineafter 2 PMTurn clockaround toavoid seeingthe timeWarm cupof tea(caffeinefree)Wake upat sametimeeverydayAvoidnapsAvoidsmokingBathtimeReada bookRelaxationtechniquesTake awarmbath

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