Don't changedaytimeroutine aftera bad night'ssleepUse yourbed onlyfor sleepDon't watchclock orcountminutesDon't takeanotherperson'ssleeping pillsGetregularexerciseeach dayGet up atsame timeeach day(close on theweekends)Go to bedat sametime eachdayDon't lie inbed formore than20-30 minsGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutineKeep feetandhandswarmDon't watchan excitingmovie/showbefore bedKeepdaytimenaps nomore than20 minutesDon'texercise justbefore bed(3-4 hours)If you had abad night, don'tincreasecaffeine intakethe next dayDon't usealcohol tohelp yousleepFocus onthe thingsyou aregrateful forDon'tcommandyourself togo to sleepUse relaxingimagery orsoothingmusic beforebedKeepbedroomquiet whilesleepingFocus onpositivethings thathappened inyour dayDon't goto bed toohungry ortoo fullKeepbedroomdark enoughto sleepKeepbedroomtemperaturecomfortableTake a warmbath orshowerbefore bedeach dayDon't changedaytimeroutine aftera bad night'ssleepUse yourbed onlyfor sleepDon't watchclock orcountminutesDon't takeanotherperson'ssleeping pillsGetregularexerciseeach dayGet up atsame timeeach day(close on theweekends)Go to bedat sametime eachdayDon't lie inbed formore than20-30 minsGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutineKeep feetandhandswarmDon't watchan excitingmovie/showbefore bedKeepdaytimenaps nomore than20 minutesDon'texercise justbefore bed(3-4 hours)If you had abad night, don'tincreasecaffeine intakethe next dayDon't usealcohol tohelp yousleepFocus onthe thingsyou aregrateful forDon'tcommandyourself togo to sleepUse relaxingimagery orsoothingmusic beforebedKeepbedroomquiet whilesleepingFocus onpositivethings thathappened inyour dayDon't goto bed toohungry ortoo fullKeepbedroomdark enoughto sleepKeepbedroomtemperaturecomfortableTake a warmbath orshowerbefore bedeach day

Sleep Do's & Don'ts - 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. Don't change daytime routine after a bad night's sleep
  2. Use your bed only for sleep
  3. Don't watch clock or count minutes
  4. Don't take another person's sleeping pills
  5. Get regular exercise each day
  6. Get up at same time each day (close on the weekends)
  7. Go to bed at same time each day
  8. Don't lie in bed for more than 20-30 mins
  9. Get regular exposure to outdoor light
  10. Make a regular, relaxing bedtime routine
  11. Keep feet and hands warm
  12. Don't watch an exciting movie/show before bed
  13. Keep daytime naps no more than 20 minutes
  14. Don't exercise just before bed (3-4 hours)
  15. If you had a bad night, don't increase caffeine intake the next day
  16. Don't use alcohol to help you sleep
  17. Focus on the things you are grateful for
  18. Don't command yourself to go to sleep
  19. Use relaxing imagery or soothing music before bed
  20. Keep bedroom quiet while sleeping
  21. Focus on positive things that happened in your day
  22. Don't go to bed too hungry or too full
  23. Keep bedroom dark enough to sleep
  24. Keep bedroom temperature comfortable
  25. Take a warm bath or shower before bed each day