Wake upat sametimeeverydayRelaxationtechniquesReada bookKeeproom cool,dark, andquietExerciseCreate asleep ritualthat worksfor youGo to bedat regulartimeAvoidalcoholBathtimeWarm cupof tea(caffeinefree)AvoidTV/Tech 1hourbefore bedUse bedonly forsleepingSleep in adark quietroomAvoidCaffeineafter 2 PMAvoidnicotineUse asleepdiaryTurn clockaround toavoid seeingthe timeAvoidnapsDeepBreathingAvoidsmokingEat ahealthydietGet upand tryagainRelaxingsleeprituals priorto bedSleepwhensleepyTake awarmbathAvoidheavy foodclose tobed timeMeditateAvoid TVwhilesleepingKeepdaytimeroutinethe sameCalmingsoundsWake upat sametimeeverydayRelaxationtechniquesReada bookKeeproom cool,dark, andquietExerciseCreate asleep ritualthat worksfor youGo to bedat regulartimeAvoidalcoholBathtimeWarm cupof tea(caffeinefree)AvoidTV/Tech 1hourbefore bedUse bedonly forsleepingSleep in adark quietroomAvoidCaffeineafter 2 PMAvoidnicotineUse asleepdiaryTurn clockaround toavoid seeingthe timeAvoidnapsDeepBreathingAvoidsmokingEat ahealthydietGet upand tryagainRelaxingsleeprituals priorto bedSleepwhensleepyTake awarmbathAvoidheavy foodclose tobed timeMeditateAvoid TVwhilesleepingKeepdaytimeroutinethe 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
O
2
O
3
O
4
B
5
I
6
O
7
N
8
B
9
I
10
G
11
I
12
I
13
G
14
B
15
B
16
B
17
G
18
I
19
N
20
B
21
N
22
I
23
N
24
B
25
O
26
G
27
O
28
N
29
G
30
G
  1. O-Wake up at same time everyday
  2. O-Relaxation techniques
  3. O-Read a book
  4. B-Keep room cool, dark, and quiet
  5. I-Exercise
  6. O-Create a sleep ritual that works for you
  7. N-Go to bed at regular time
  8. B-Avoid alcohol
  9. I-Bathtime
  10. G-Warm cup of tea (caffeine free)
  11. I-Avoid TV/Tech 1 hour before bed
  12. I-Use bed only for sleeping
  13. G-Sleep in a dark quiet room
  14. B-Avoid Caffeine after 2 PM
  15. B-Avoid nicotine
  16. B-Use a sleep diary
  17. G-Turn clock around to avoid seeing the time
  18. I-Avoid naps
  19. N-Deep Breathing
  20. B-Avoid smoking
  21. N-Eat a healthy diet
  22. I-Get up and try again
  23. N-Relaxing sleep rituals prior to bed
  24. B-Sleep when sleepy
  25. O-Take a warm bath
  26. G-Avoid heavy food close to bed time
  27. O-Meditate
  28. N-Avoid TV while sleeping
  29. G-Keep daytime routine the same
  30. G-Calming sounds