Mindfulnessof thebreathTurn off allelectronics1 hourbefore bedSchedulea worrytimeList ideasfor copingwithtriggersLower lightintensity1.5 beforebedStart agratitudejournalTrack yoursleep for aweekTroubleshoota sleephygieneproblemChange 1unhealthyhabitList yourHealthysleephabitsReadabout howworryworksGet out ofbed whensleeplessCreate a5-StepwinddownroutineExercise 4hrs beforebedIdentifyyour idealwake timeList yourunhealthysleephabitsNocaffeineafter12pmTry CognitiveRestructuringTry usingblueblockerglassesPractice4-7-8breathingTake anearlymorningwalkGet intobed onlywhensleepyDo 1 thingto improveyourbedroomTake awarmbathList yourtriggersfor poorsleepCompleteConstructiveWorrysheetStretchingor yogaAvoidscreentime 2 hrsbefore bedMindfulnessof thebreathTurn off allelectronics1 hourbefore bedSchedulea worrytimeList ideasfor copingwithtriggersLower lightintensity1.5 beforebedStart agratitudejournalTrack yoursleep for aweekTroubleshoota sleephygieneproblemChange 1unhealthyhabitList yourHealthysleephabitsReadabout howworryworksGet out ofbed whensleeplessCreate a5-StepwinddownroutineExercise 4hrs beforebedIdentifyyour idealwake timeList yourunhealthysleephabitsNocaffeineafter12pmTry CognitiveRestructuringTry usingblueblockerglassesPractice4-7-8breathingTake anearlymorningwalkGet intobed onlywhensleepyDo 1 thingto improveyourbedroomTake awarmbathList yourtriggersfor poorsleepCompleteConstructiveWorrysheetStretchingor yogaAvoidscreentime 2 hrsbefore bed

Healthy Sleep Bingo - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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  1. Mindfulness of the breath
  2. Turn off all electronics 1 hour before bed
  3. Schedule a worry time
  4. List ideas for coping with triggers
  5. Lower light intensity 1.5 before bed
  6. Start a gratitude journal
  7. Track your sleep for a week
  8. Troubleshoot a sleep hygiene problem
  9. Change 1 unhealthy habit
  10. List your Healthy sleep habits
  11. Read about how worry works
  12. Get out of bed when sleepless
  13. Create a 5-Step winddown routine
  14. Exercise 4 hrs before bed
  15. Identify your ideal wake time
  16. List your unhealthy sleep habits
  17. No caffeine after 12pm
  18. Try Cognitive Restructuring
  19. Try using blue blocker glasses
  20. Practice 4-7-8 breathing
  21. Take an early morning walk
  22. Get into bed only when sleepy
  23. Do 1 thing to improve your bedroom
  24. Take a warm bath
  25. List your triggers for poor sleep
  26. Complete Constructive Worry sheet
  27. Stretching or yoga
  28. Avoid screen time 2 hrs before bed