read abookbreathingexerciseslowerlights 2hrs beforebedkeeppet offbed :(whitenoisephoneappIf you don’t fallasleep after 20minutes, getout of bed toresetrelaxingbodyscandarkcurtainsExerciseduring theday, notbefore bedmeditatewarmbathGet up atthe sametime everydayJournalaboutstressorsearlier in theeveningavoidlots ofsugartake awalk afterdinnerearplugs cognitivebehavioraltherapycooler roomtemperatureTurn offelectronicsat least 30minutesbefore beddo notwatchthe clockPersistentinsomnia:see a mentalhealthclinicianSleep ina darkbedroomLimitnaps-20 minssmallerdinnercalmingscents-lavenderPersistentinsomnia:see adoctoravoidnicotineReduceyour fluidintakebefore bedestablishaneveningroutineGo to bedthe sametime everynightdecafteaUse yourbed onlyfor sleepAvoidcaffeine intheafternooncountbackwardsread abookbreathingexerciseslowerlights 2hrs beforebedkeeppet offbed :(whitenoisephoneappIf you don’t fallasleep after 20minutes, getout of bed toresetrelaxingbodyscandarkcurtainsExerciseduring theday, notbefore bedmeditatewarmbathGet up atthe sametime everydayJournalaboutstressorsearlier in theeveningavoidlots ofsugartake awalk afterdinnerearplugs cognitivebehavioraltherapycooler roomtemperatureTurn offelectronicsat least 30minutesbefore beddo notwatchthe clockPersistentinsomnia:see a mentalhealthclinicianSleep ina darkbedroomLimitnaps-20 minssmallerdinnercalmingscents-lavenderPersistentinsomnia:see adoctoravoidnicotineReduceyour fluidintakebefore bedestablishaneveningroutineGo to bedthe sametime everynightdecafteaUse yourbed onlyfor sleepAvoidcaffeine intheafternooncountbackwards

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