CompleteConstructiveWorrysheetNocaffeineafter12pmExercise 4hrs beforebedTroubleshoota sleephygieneproblemList yourHealthysleephabitsTake anearlymorningwalkMindfulnessof thebreathStart agratitudejournalChange 1unhealthyhabitTurn off allelectronics1 hourbefore bedGet intobed onlywhensleepyPractice4-7-8breathingCreate a5-StepwinddownroutineList ideasfor copingwithtriggersDo 1 thingto improveyourbedroomTry usingblueblockerglassesGet out ofbed whensleeplessTry CognitiveRestructuringAvoidscreentime 2 hrsbefore bedTrack yoursleep for aweekReadabout howworryworksTake awarmbathList yourtriggersfor poorsleepList yourunhealthysleephabitsIdentifyyour idealwake timeStretchingor yogaLower lightintensity1.5 beforebedSchedulea worrytimeCompleteConstructiveWorrysheetNocaffeineafter12pmExercise 4hrs beforebedTroubleshoota sleephygieneproblemList yourHealthysleephabitsTake anearlymorningwalkMindfulnessof thebreathStart agratitudejournalChange 1unhealthyhabitTurn off allelectronics1 hourbefore bedGet intobed onlywhensleepyPractice4-7-8breathingCreate a5-StepwinddownroutineList ideasfor copingwithtriggersDo 1 thingto improveyourbedroomTry usingblueblockerglassesGet out ofbed whensleeplessTry CognitiveRestructuringAvoidscreentime 2 hrsbefore bedTrack yoursleep for aweekReadabout howworryworksTake awarmbathList yourtriggersfor poorsleepList yourunhealthysleephabitsIdentifyyour idealwake timeStretchingor yogaLower lightintensity1.5 beforebedSchedulea worrytime

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.


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