SetsleepscheduleDeepbreathing&meditationAvoidtakinglong napsAvoidgreasyfoodsTake a hotshowerbeforebedAvoidnicotinebeforebedAvoid highcarb orsugaryfoodsAvoiddoing workon yourbedClosewindowshadesJournalingAvoidplayinggames onbedBrushyourteethAvoidcaffeinateddrinksTurn offelectronicdeviceswith screenExerciseduring thedaySoftmusicEarplugsAvoidlargemealsbefore bedAvoidwatchingTV on bedDe-clutteryour room& bedAvoiddrinkinglargeamountsof waterAvoiddrinkingsodaSetting analarmclockAmbientnoiseSetsleepscheduleDeepbreathing&meditationAvoidtakinglong napsAvoidgreasyfoodsTake a hotshowerbeforebedAvoidnicotinebeforebedAvoid highcarb orsugaryfoodsAvoiddoing workon yourbedClosewindowshadesJournalingAvoidplayinggames onbedBrushyourteethAvoidcaffeinateddrinksTurn offelectronicdeviceswith screenExerciseduring thedaySoftmusicEarplugsAvoidlargemealsbefore bedAvoidwatchingTV on bedDe-clutteryour room& bedAvoiddrinkinglargeamountsof waterAvoiddrinkingsodaSetting analarmclockAmbientnoise

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. Set sleep schedule
  2. Deep breathing & meditation
  3. Avoid taking long naps
  4. Avoid greasy foods
  5. Take a hot shower before bed
  6. Avoid nicotine before bed
  7. Avoid high carb or sugary foods
  8. Avoid doing work on your bed
  9. Close window shades
  10. Journaling
  11. Avoid playing games on bed
  12. Brush your teeth
  13. Avoid caffeinated drinks
  14. Turn off electronic devices with screen
  15. Exercise during the day
  16. Soft music
  17. Earplugs
  18. Avoid large meals before bed
  19. Avoid watching TV on bed
  20. De-clutter your room & bed
  21. Avoid drinking large amounts of water
  22. Avoid drinking soda
  23. Setting an alarm clock
  24. Ambient noise