If you don’t fallasleep after 20minutes, getout of bed toresetdarkcurtainsTurn offelectronicsat least 30minutesbefore bedsmallerdinnerwarmbathcountbackwardsmeditateUse yourbed onlyfor sleepavoidlots ofsugarGet up atthe sametime everydaylowerlights 2hrs beforebedPersistentinsomnia:see adoctorPersistentinsomnia:see a mentalhealthclinicianbreathingexercisesSleep ina darkbedroomearplugs Exerciseduring theday, notbefore bedwhitenoisephoneapprelaxingbodyscanGo to bedthe sametime everynightLimitnaps-20 minsReduceyour fluidintakebefore bedavoidnicotinetake awalk afterdinnerdo notwatchthe clockdecafteaAvoidcaffeine intheafternoonread abookcooler roomtemperaturecognitivebehavioraltherapyJournalaboutstressorsearlier in theeveningestablishaneveningroutinecalmingscents-lavenderkeeppet offbed :(If you don’t fallasleep after 20minutes, getout of bed toresetdarkcurtainsTurn offelectronicsat least 30minutesbefore bedsmallerdinnerwarmbathcountbackwardsmeditateUse yourbed onlyfor sleepavoidlots ofsugarGet up atthe sametime everydaylowerlights 2hrs beforebedPersistentinsomnia:see adoctorPersistentinsomnia:see a mentalhealthclinicianbreathingexercisesSleep ina darkbedroomearplugs Exerciseduring theday, notbefore bedwhitenoisephoneapprelaxingbodyscanGo to bedthe sametime everynightLimitnaps-20 minsReduceyour fluidintakebefore bedavoidnicotinetake awalk afterdinnerdo notwatchthe clockdecafteaAvoidcaffeine intheafternoonread abookcooler roomtemperaturecognitivebehavioraltherapyJournalaboutstressorsearlier in theeveningestablishaneveningroutinecalmingscents-lavenderkeeppet offbed :(

Healthy Sleep Habits & Insomnia Strategies 2 - 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. If you don’t fall asleep after 20 minutes, get out of bed to reset
  2. dark curtains
  3. Turn off electronics at least 30 minutes before bed
  4. smaller dinner
  5. warm bath
  6. count backwards
  7. meditate
  8. Use your bed only for sleep
  9. avoid lots of sugar
  10. Get up at the same time every day
  11. lower lights 2 hrs before bed
  12. Persistent insomnia: see a doctor
  13. Persistent insomnia: see a mental health clinician
  14. breathing exercises
  15. Sleep in a dark bedroom
  16. earplugs
  17. Exercise during the day, not before bed
  18. white noise phone app
  19. relaxing body scan
  20. Go to bed the same time every night
  21. Limit naps- 20 mins
  22. Reduce your fluid intake before bed
  23. avoid nicotine
  24. take a walk after dinner
  25. do not watch the clock
  26. decaf tea
  27. Avoid caffeine in the afternoon
  28. read a book
  29. cooler room temperature
  30. cognitive behavioral therapy
  31. Journal about stressors earlier in the evening
  32. establish an evening routine
  33. calming scents- lavender
  34. keep pet off bed :(