CompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomList yourunhealthysleephabitsTrack yoursleep for aweekStretchingor yogaTake anearlymorningwalkReadabout howworryworksMindfulnessof thebreathLower lightintensity1.5 beforebedGet intobed onlywhensleepyNocaffeineafter12pmExercise 4hrs beforebedStart agratitudejournalList yourHealthysleephabitsTry usingblueblockerglassesChange 1unhealthyhabitGet out ofbed whensleeplessAvoidscreentime 2 hrsbefore bedList ideasfor copingwithtriggersCreate a5-StepwinddownroutineSchedulea worrytimeTroubleshoota sleephygieneproblemTry CognitiveRestructuringIdentifyyour idealwake timeTurn off allelectronics1 hourbefore bedList yourtriggersfor poorsleepTake awarmbathPractice4-7-8breathingCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomList yourunhealthysleephabitsTrack yoursleep for aweekStretchingor yogaTake anearlymorningwalkReadabout howworryworksMindfulnessof thebreathLower lightintensity1.5 beforebedGet intobed onlywhensleepyNocaffeineafter12pmExercise 4hrs beforebedStart agratitudejournalList yourHealthysleephabitsTry usingblueblockerglassesChange 1unhealthyhabitGet out ofbed whensleeplessAvoidscreentime 2 hrsbefore bedList ideasfor copingwithtriggersCreate a5-StepwinddownroutineSchedulea worrytimeTroubleshoota sleephygieneproblemTry CognitiveRestructuringIdentifyyour idealwake timeTurn off allelectronics1 hourbefore bedList yourtriggersfor poorsleepTake awarmbathPractice4-7-8breathing

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