Eat ahealthydietCreate asleep ritualthat worksfor youBathtimeWake upat sametimeeverydayRelaxingsleeprituals priorto bedAvoid TVwhilesleepingTake awarmbathDeepBreathingAvoidheavy foodclose tobed timeAvoidsmokingUse asleepdiaryAvoidalcoholSleepwhensleepyWarm cupof tea(caffeinefree)Keeproom cool,dark, andquietExerciseRelaxationtechniquesAvoidCaffeineafter 2 PMUse bedonly forsleepingReada bookMeditateAvoidTV/Tech 1hourbefore bedTurn clockaround toavoid seeingthe timeGo to bedat regulartimeAvoidnicotineGet upand tryagainAvoidnapsSleep in adark quietroomKeepdaytimeroutinethe sameCalmingsoundsEat ahealthydietCreate asleep ritualthat worksfor youBathtimeWake upat sametimeeverydayRelaxingsleeprituals priorto bedAvoid TVwhilesleepingTake awarmbathDeepBreathingAvoidheavy foodclose tobed timeAvoidsmokingUse asleepdiaryAvoidalcoholSleepwhensleepyWarm cupof tea(caffeinefree)Keeproom cool,dark, andquietExerciseRelaxationtechniquesAvoidCaffeineafter 2 PMUse bedonly forsleepingReada bookMeditateAvoidTV/Tech 1hourbefore bedTurn clockaround toavoid seeingthe timeGo to bedat regulartimeAvoidnicotineGet upand tryagainAvoidnapsSleep in adark quietroomKeepdaytimeroutinethe sameCalmingsounds

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