NoVigorousExerciseBefore BedGet in aComfortablePositionDo NotUse CellPhone inBedReduceCaffeineIntakeMinimizeNoiseDo NotEat inBedCoolRoomTempUse aSleepMaskUse aSleep AidifPrescribedDrink fullglass ofwaterCoolsheetsUse WhiteNoiseMachine ifNecessaryNoAlcoholDrinkWarm Milkor CalmingTeaUseEarPlugsMinimizeLightNo HeavyMealsBeforeBedtimeDo NotShareBed WithPet(s)CalmingmusicPracticeDeepBreathingDo NotWatch TVin BedNoReadingin BedNoNicotineNearBedtimeAvoidNapsDo NotDrinkFluidsAfter 8 PMUseBlackoutCurtainsGetInto aRoutineNoVigorousExerciseBefore BedGet in aComfortablePositionDo NotUse CellPhone inBedReduceCaffeineIntakeMinimizeNoiseDo NotEat inBedCoolRoomTempUse aSleepMaskUse aSleep AidifPrescribedDrink fullglass ofwaterCoolsheetsUse WhiteNoiseMachine ifNecessaryNoAlcoholDrinkWarm Milkor CalmingTeaUseEarPlugsMinimizeLightNo HeavyMealsBeforeBedtimeDo NotShareBed WithPet(s)CalmingmusicPracticeDeepBreathingDo NotWatch TVin BedNoReadingin BedNoNicotineNearBedtimeAvoidNapsDo NotDrinkFluidsAfter 8 PMUseBlackoutCurtainsGetInto aRoutine

Good Sleep Hygiene - 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. No Vigorous Exercise Before Bed
  2. Get in a Comfortable Position
  3. Do Not Use Cell Phone in Bed
  4. Reduce Caffeine Intake
  5. Minimize Noise
  6. Do Not Eat in Bed
  7. Cool Room Temp
  8. Use a Sleep Mask
  9. Use a Sleep Aid if Prescribed
  10. Drink full glass of water
  11. Cool sheets
  12. Use White Noise Machine if Necessary
  13. No Alcohol
  14. Drink Warm Milk or Calming Tea
  15. Use Ear Plugs
  16. Minimize Light
  17. No Heavy Meals Before Bedtime
  18. Do Not Share Bed With Pet(s)
  19. Calming music
  20. Practice Deep Breathing
  21. Do Not Watch TV in Bed
  22. No Reading in Bed
  23. No Nicotine Near Bedtime
  24. Avoid Naps
  25. Do Not Drink Fluids After 8 PM
  26. Use Blackout Curtains
  27. Get Into a Routine