Schedulea worrytimeTurn off allelectronics1 hourbefore bedTrack yoursleep for aweekList yourunhealthysleephabitsLower lightintensity1.5 beforebedTake anearlymorningwalkTake awarmbathAvoidscreentime 2 hrsbefore bedPractice4-7-8breathingReadabout howworryworksCreate a5-StepwinddownroutineExercise 4hrs beforebedNocaffeineafter12pmMindfulnessof thebreathList ideasfor copingwithtriggersTry usingblueblockerglassesChange 1unhealthyhabitTroubleshoota sleephygieneproblemStretchingor yogaCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList yourHealthysleephabitsStart agratitudejournalTry CognitiveRestructuringList yourtriggersfor poorsleepGet out ofbed whensleeplessIdentifyyour idealwake timeSchedulea worrytimeTurn off allelectronics1 hourbefore bedTrack yoursleep for aweekList yourunhealthysleephabitsLower lightintensity1.5 beforebedTake anearlymorningwalkTake awarmbathAvoidscreentime 2 hrsbefore bedPractice4-7-8breathingReadabout howworryworksCreate a5-StepwinddownroutineExercise 4hrs beforebedNocaffeineafter12pmMindfulnessof thebreathList ideasfor copingwithtriggersTry usingblueblockerglassesChange 1unhealthyhabitTroubleshoota sleephygieneproblemStretchingor yogaCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList yourHealthysleephabitsStart agratitudejournalTry CognitiveRestructuringList yourtriggersfor poorsleepGet out ofbed whensleeplessIdentifyyour idealwake time

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