Warm cupof tea(caffeinefree)Wake upat sametimeeverydayGo to bedat regulartimeAvoidsmokingTake awarmbathUse asleepdiaryKeepdaytimeroutinethe sameUse bedonly forsleepingSleep in adark quietroomAvoid TVwhilesleepingMeditateAvoidalcoholBathtimeAvoidCaffeineafter 2 PMGet upand tryagainEat ahealthydietReada bookTurn clockaround toavoid seeingthe timeAvoidnicotineSleepwhensleepyExerciseKeeproom cool,dark, andquietDeepBreathingRelaxingsleeprituals priorto bedRelaxationtechniquesCreate asleep ritualthat worksfor youAvoidheavy foodclose tobed timeCalmingsoundsAvoidTV/Tech 1hourbefore bedAvoidnapsWarm cupof tea(caffeinefree)Wake upat sametimeeverydayGo to bedat regulartimeAvoidsmokingTake awarmbathUse asleepdiaryKeepdaytimeroutinethe sameUse bedonly forsleepingSleep in adark quietroomAvoid TVwhilesleepingMeditateAvoidalcoholBathtimeAvoidCaffeineafter 2 PMGet upand tryagainEat ahealthydietReada bookTurn clockaround toavoid seeingthe timeAvoidnicotineSleepwhensleepyExerciseKeeproom cool,dark, andquietDeepBreathingRelaxingsleeprituals priorto bedRelaxationtechniquesCreate asleep ritualthat worksfor youAvoidheavy foodclose tobed timeCalmingsoundsAvoidTV/Tech 1hourbefore bedAvoidnaps

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