Avoidheavy foodclose tobed timeBathtimeAvoidsmokingReada bookGo to bedat regulartimeDeepBreathingUse bedonly forsleepingUse asleepdiaryWarm cupof tea(caffeinefree)AvoidnicotineAvoidCaffeineafter 2 PMSleepwhensleepyGet upand tryagainRelaxingsleeprituals priorto bedAvoid TVwhilesleepingCalmingsoundsAvoidnapsExerciseKeeproom cool,dark, andquietAvoidalcoholEat ahealthydietRelaxationtechniquesCreate asleep ritualthat worksfor youTake awarmbathWake upat sametimeeverydaySleep in adark quietroomKeepdaytimeroutinethe sameTurn clockaround toavoid seeingthe timeAvoidTV/Tech 1hourbefore bedMeditateAvoidheavy foodclose tobed timeBathtimeAvoidsmokingReada bookGo to bedat regulartimeDeepBreathingUse bedonly forsleepingUse asleepdiaryWarm cupof tea(caffeinefree)AvoidnicotineAvoidCaffeineafter 2 PMSleepwhensleepyGet upand tryagainRelaxingsleeprituals priorto bedAvoid TVwhilesleepingCalmingsoundsAvoidnapsExerciseKeeproom cool,dark, andquietAvoidalcoholEat ahealthydietRelaxationtechniquesCreate asleep ritualthat worksfor youTake awarmbathWake upat sametimeeverydaySleep in adark quietroomKeepdaytimeroutinethe sameTurn clockaround toavoid seeingthe timeAvoidTV/Tech 1hourbefore bedMeditate

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