Exercise 4hrs beforebedList yourHealthysleephabitsTake anearlymorningwalkTake awarmbathStretchingor yogaTrack yoursleep for aweekNocaffeineafter12pmCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomAvoidscreentime 2 hrsbefore bedStart agratitudejournalList ideasfor copingwithtriggersTroubleshoota sleephygieneproblemTry CognitiveRestructuringReadabout howworryworksList yourunhealthysleephabitsLower lightintensity1.5 beforebedChange 1unhealthyhabitSchedulea worrytimeTry usingblueblockerglassesTurn off allelectronics1 hourbefore bedIdentifyyour idealwake timeList yourtriggersfor poorsleepGet out ofbed whensleeplessCreate a5-StepwinddownroutineGet intobed onlywhensleepyPractice4-7-8breathingMindfulnessof thebreathExercise 4hrs beforebedList yourHealthysleephabitsTake anearlymorningwalkTake awarmbathStretchingor yogaTrack yoursleep for aweekNocaffeineafter12pmCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomAvoidscreentime 2 hrsbefore bedStart agratitudejournalList ideasfor copingwithtriggersTroubleshoota sleephygieneproblemTry CognitiveRestructuringReadabout howworryworksList yourunhealthysleephabitsLower lightintensity1.5 beforebedChange 1unhealthyhabitSchedulea worrytimeTry usingblueblockerglassesTurn off allelectronics1 hourbefore bedIdentifyyour idealwake timeList yourtriggersfor poorsleepGet out ofbed whensleeplessCreate a5-StepwinddownroutineGet intobed onlywhensleepyPractice4-7-8breathingMindfulnessof thebreath

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