Exercise 4hrs beforebedMindfulnessof thebreathIdentifyyour idealwake timeTry CognitiveRestructuringCreate a5-StepwinddownroutineGet out ofbed whensleeplessList yourunhealthysleephabitsLower lightintensity1.5 beforebedPractice4-7-8breathingList yourtriggersfor poorsleepTry usingblueblockerglassesAvoidscreentime 2 hrsbefore bedTroubleshoota sleephygieneproblemTurn off allelectronics1 hourbefore bedTake anearlymorningwalkTake awarmbathList yourHealthysleephabitsSchedulea worrytimeDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList ideasfor copingwithtriggersStretchingor yogaNocaffeineafter12pmReadabout howworryworksCompleteConstructiveWorrysheetTrack yoursleep for aweekChange 1unhealthyhabitStart agratitudejournalExercise 4hrs beforebedMindfulnessof thebreathIdentifyyour idealwake timeTry CognitiveRestructuringCreate a5-StepwinddownroutineGet out ofbed whensleeplessList yourunhealthysleephabitsLower lightintensity1.5 beforebedPractice4-7-8breathingList yourtriggersfor poorsleepTry usingblueblockerglassesAvoidscreentime 2 hrsbefore bedTroubleshoota sleephygieneproblemTurn off allelectronics1 hourbefore bedTake anearlymorningwalkTake awarmbathList yourHealthysleephabitsSchedulea worrytimeDo 1 thingto improveyourbedroomGet intobed onlywhensleepyList ideasfor copingwithtriggersStretchingor yogaNocaffeineafter12pmReadabout howworryworksCompleteConstructiveWorrysheetTrack yoursleep for aweekChange 1unhealthyhabitStart 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. Exercise 4 hrs before bed
  2. Mindfulness of the breath
  3. Identify your ideal wake time
  4. Try Cognitive Restructuring
  5. Create a 5-Step winddown routine
  6. Get out of bed when sleepless
  7. List your unhealthy sleep habits
  8. Lower light intensity 1.5 before bed
  9. Practice 4-7-8 breathing
  10. List your triggers for poor sleep
  11. Try using blue blocker glasses
  12. Avoid screen time 2 hrs before bed
  13. Troubleshoot a sleep hygiene problem
  14. Turn off all electronics 1 hour before bed
  15. Take an early morning walk
  16. Take a warm bath
  17. List your Healthy sleep habits
  18. Schedule a worry time
  19. Do 1 thing to improve your bedroom
  20. Get into bed only when sleepy
  21. List ideas for coping with triggers
  22. Stretching or yoga
  23. No caffeine after 12pm
  24. Read about how worry works
  25. Complete Constructive Worry sheet
  26. Track your sleep for a week
  27. Change 1 unhealthy habit
  28. Start a gratitude journal