Do 1 thingto improveyourbedroomTake anearlymorningwalkCreate a5-StepwinddownroutineList yourtriggersfor poorsleepTry CognitiveRestructuringTroubleshoota sleephygieneproblemTake awarmbathChange 1unhealthyhabitIdentifyyour idealwake timeLower lightintensity1.5 beforebedNocaffeineafter12pmList yourHealthysleephabitsGet out ofbed whensleeplessReadabout howworryworksTry usingblueblockerglassesTrack yoursleep for aweekList yourunhealthysleephabitsSchedulea worrytimeList ideasfor copingwithtriggersExercise 4hrs beforebedStretchingor yogaTurn off allelectronics1 hourbefore bedCompleteConstructiveWorrysheetMindfulnessof thebreathPractice4-7-8breathingStart agratitudejournalGet intobed onlywhensleepyAvoidscreentime 2 hrsbefore bedDo 1 thingto improveyourbedroomTake anearlymorningwalkCreate a5-StepwinddownroutineList yourtriggersfor poorsleepTry CognitiveRestructuringTroubleshoota sleephygieneproblemTake awarmbathChange 1unhealthyhabitIdentifyyour idealwake timeLower lightintensity1.5 beforebedNocaffeineafter12pmList yourHealthysleephabitsGet out ofbed whensleeplessReadabout howworryworksTry usingblueblockerglassesTrack yoursleep for aweekList yourunhealthysleephabitsSchedulea worrytimeList ideasfor copingwithtriggersExercise 4hrs beforebedStretchingor yogaTurn off allelectronics1 hourbefore bedCompleteConstructiveWorrysheetMindfulnessof thebreathPractice4-7-8breathingStart agratitudejournalGet intobed onlywhensleepyAvoidscreentime 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. Do 1 thing to improve your bedroom
  2. Take an early morning walk
  3. Create a 5-Step winddown routine
  4. List your triggers for poor sleep
  5. Try Cognitive Restructuring
  6. Troubleshoot a sleep hygiene problem
  7. Take a warm bath
  8. Change 1 unhealthy habit
  9. Identify your ideal wake time
  10. Lower light intensity 1.5 before bed
  11. No caffeine after 12pm
  12. List your Healthy sleep habits
  13. Get out of bed when sleepless
  14. Read about how worry works
  15. Try using blue blocker glasses
  16. Track your sleep for a week
  17. List your unhealthy sleep habits
  18. Schedule a worry time
  19. List ideas for coping with triggers
  20. Exercise 4 hrs before bed
  21. Stretching or yoga
  22. Turn off all electronics 1 hour before bed
  23. Complete Constructive Worry sheet
  24. Mindfulness of the breath
  25. Practice 4-7-8 breathing
  26. Start a gratitude journal
  27. Get into bed only when sleepy
  28. Avoid screen time 2 hrs before bed