Try CognitiveRestructuringExercise 4hrs beforebedSchedulea worrytimePractice4-7-8breathingTrack yoursleep for aweekReadabout howworryworksStretchingor yogaTroubleshoota sleephygieneproblemTake awarmbathCompleteConstructiveWorrysheetTurn off allelectronics1 hourbefore bedTry usingblueblockerglassesCreate a5-StepwinddownroutineList yourtriggersfor poorsleepList yourHealthysleephabitsIdentifyyour idealwake timeTake anearlymorningwalkDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList yourunhealthysleephabitsAvoidscreentime 2 hrsbefore bedNocaffeineafter12pmMindfulnessof thebreathStart agratitudejournalChange 1unhealthyhabitGet out ofbed whensleeplessList ideasfor copingwithtriggersLower lightintensity1.5 beforebedTry CognitiveRestructuringExercise 4hrs beforebedSchedulea worrytimePractice4-7-8breathingTrack yoursleep for aweekReadabout howworryworksStretchingor yogaTroubleshoota sleephygieneproblemTake awarmbathCompleteConstructiveWorrysheetTurn off allelectronics1 hourbefore bedTry usingblueblockerglassesCreate a5-StepwinddownroutineList yourtriggersfor poorsleepList yourHealthysleephabitsIdentifyyour idealwake timeTake anearlymorningwalkDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList yourunhealthysleephabitsAvoidscreentime 2 hrsbefore bedNocaffeineafter12pmMindfulnessof thebreathStart agratitudejournalChange 1unhealthyhabitGet out ofbed whensleeplessList ideasfor copingwithtriggersLower lightintensity1.5 beforebed

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