Turn clockaround toavoid seeingthe timeDeepBreathingGet upand tryagainAvoidnicotineExerciseAvoid TVwhilesleepingCalmingsoundsEat ahealthydietAvoidalcoholAvoidCaffeineafter 2 PMRelaxingsleeprituals priorto bedAvoidheavy foodclose tobed timeUse asleepdiaryUse bedonly forsleepingSleep in adark quietroomGo to bedat regulartimeSleepwhensleepyAvoidTV/Tech 1hourbefore bedKeeproom cool,dark, andquietAvoidnapsRelaxationtechniquesAvoidsmokingBathtimeKeepdaytimeroutinethe sameMeditateWarm cupof tea(caffeinefree)Reada bookTake awarmbathCreate asleep ritualthat worksfor youWake upat sametimeeverydayTurn clockaround toavoid seeingthe timeDeepBreathingGet upand tryagainAvoidnicotineExerciseAvoid TVwhilesleepingCalmingsoundsEat ahealthydietAvoidalcoholAvoidCaffeineafter 2 PMRelaxingsleeprituals priorto bedAvoidheavy foodclose tobed timeUse asleepdiaryUse bedonly forsleepingSleep in adark quietroomGo to bedat regulartimeSleepwhensleepyAvoidTV/Tech 1hourbefore bedKeeproom cool,dark, andquietAvoidnapsRelaxationtechniquesAvoidsmokingBathtimeKeepdaytimeroutinethe sameMeditateWarm cupof tea(caffeinefree)Reada bookTake awarmbathCreate asleep ritualthat worksfor youWake upat sametimeeveryday

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