whitenoisephoneappLimitnaps-20 minsearplugs Use yourbed onlyfor sleepIf you don’t fallasleep after 20minutes, getout of bed toresetdo notwatchthe clockestablishaneveningroutinedecafteaPersistentinsomnia:see a mentalhealthclinicianSleep ina darkbedroomdarkcurtainsavoidnicotinecognitivebehavioraltherapyAvoidcaffeine intheafternoontake awalk afterdinnersmallerdinnermeditateTurn offelectronicsat least 30minutesbefore bedbreathingexercisescooler roomtemperaturecountbackwardsavoidlots ofsugarJournalaboutstressorsearlier in theeveningrelaxingbodyscancalmingscents-lavenderGet up atthe sametime everydayGo to bedthe sametime everynightExerciseduring theday, notbefore bedReduceyour fluidintakebefore bedkeeppet offbed :(Persistentinsomnia:see adoctorwarmbathread abooklowerlights 2hrs beforebedwhitenoisephoneappLimitnaps-20 minsearplugs Use yourbed onlyfor sleepIf you don’t fallasleep after 20minutes, getout of bed toresetdo notwatchthe clockestablishaneveningroutinedecafteaPersistentinsomnia:see a mentalhealthclinicianSleep ina darkbedroomdarkcurtainsavoidnicotinecognitivebehavioraltherapyAvoidcaffeine intheafternoontake awalk afterdinnersmallerdinnermeditateTurn offelectronicsat least 30minutesbefore bedbreathingexercisescooler roomtemperaturecountbackwardsavoidlots ofsugarJournalaboutstressorsearlier in theeveningrelaxingbodyscancalmingscents-lavenderGet up atthe sametime everydayGo to bedthe sametime everynightExerciseduring theday, notbefore bedReduceyour fluidintakebefore bedkeeppet offbed :(Persistentinsomnia:see adoctorwarmbathread abooklowerlights 2hrs beforebed

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