Practice4-7-8breathingTake awarmbathChange 1unhealthyhabitCreate a5-StepwinddownroutineGet intobed onlywhensleepyGet out ofbed whensleeplessList yourHealthysleephabitsSchedulea worrytimeIdentifyyour idealwake timeExercise 4hrs beforebedLower lightintensity1.5 beforebedNocaffeineafter12pmMindfulnessof thebreathTry CognitiveRestructuringList yourtriggersfor poorsleepReadabout howworryworksTroubleshoota sleephygieneproblemTurn off allelectronics1 hourbefore bedTrack yoursleep for aweekTry usingblueblockerglassesAvoidscreentime 2 hrsbefore bedTake anearlymorningwalkCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomList yourunhealthysleephabitsStretchingor yogaList ideasfor copingwithtriggersStart agratitudejournalPractice4-7-8breathingTake awarmbathChange 1unhealthyhabitCreate a5-StepwinddownroutineGet intobed onlywhensleepyGet out ofbed whensleeplessList yourHealthysleephabitsSchedulea worrytimeIdentifyyour idealwake timeExercise 4hrs beforebedLower lightintensity1.5 beforebedNocaffeineafter12pmMindfulnessof thebreathTry CognitiveRestructuringList yourtriggersfor poorsleepReadabout howworryworksTroubleshoota sleephygieneproblemTurn off allelectronics1 hourbefore bedTrack yoursleep for aweekTry usingblueblockerglassesAvoidscreentime 2 hrsbefore bedTake anearlymorningwalkCompleteConstructiveWorrysheetDo 1 thingto improveyourbedroomList yourunhealthysleephabitsStretchingor yogaList ideasfor copingwithtriggersStart agratitudejournal

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