Persistentinsomnia:see a mentalhealthclinicianGet up atthe sametime everydayavoidnicotinedo notwatchthe clockearplugs If you don’t fallasleep after 20minutes, getout of bed toresetdecafteatake awalk afterdinnerTurn offelectronicsat least 30minutesbefore bedestablishaneveningroutinePersistentinsomnia:see adoctorbreathingexercisesavoidlots ofsugarJournalaboutstressorsearlier in theeveningmeditatelowerlights 2hrs beforebedReduceyour fluidintakebefore bedcooler roomtemperatureSleep ina darkbedroomcountbackwardsExerciseduring theday, notbefore bedLimitnaps-20 minsread abookwhitenoisephoneappGo to bedthe sametime everynightsmallerdinnerAvoidcaffeine intheafternoonrelaxingbodyscanUse yourbed onlyfor sleepcognitivebehavioraltherapycalmingscents-lavenderEyecoverwarmbathkeeppet offbed :(MelatoninPersistentinsomnia:see a mentalhealthclinicianGet up atthe sametime everydayavoidnicotinedo notwatchthe clockearplugs If you don’t fallasleep after 20minutes, getout of bed toresetdecafteatake awalk afterdinnerTurn offelectronicsat least 30minutesbefore bedestablishaneveningroutinePersistentinsomnia:see adoctorbreathingexercisesavoidlots ofsugarJournalaboutstressorsearlier in theeveningmeditatelowerlights 2hrs beforebedReduceyour fluidintakebefore bedcooler roomtemperatureSleep ina darkbedroomcountbackwardsExerciseduring theday, notbefore bedLimitnaps-20 minsread abookwhitenoisephoneappGo to bedthe sametime everynightsmallerdinnerAvoidcaffeine intheafternoonrelaxingbodyscanUse yourbed onlyfor sleepcognitivebehavioraltherapycalmingscents-lavenderEyecoverwarmbathkeeppet offbed :(Melatonin

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