Turn offelectronicsat least 30minutesbefore bedUse yourbed onlyfor sleepJournalaboutstressorsearlier in theeveningkeeppet offbed :(avoidnicotinelowerlights 2hrs beforebedIf you don’t fallasleep after 20minutes, getout of bed toresetavoidlots ofsugarReduceyour fluidintakebefore bedGo to bedthe sametime everynightMelatonintake awalk afterdinnersmallerdinnerrelaxingbodyscanbreathingexercisesGet up atthe sametime everydayPersistentinsomnia:see adoctorPersistentinsomnia:see a mentalhealthclinicianestablishaneveningroutineEyecovercountbackwardsmeditateAvoidcaffeine intheafternoonSleep ina darkbedroomcooler roomtemperaturewhitenoisephoneappdo notwatchthe clockcalmingscents-lavenderExerciseduring theday, notbefore bedread abookLimitnaps-20 minsearplugs warmbathcognitivebehavioraltherapydecafteaTurn offelectronicsat least 30minutesbefore bedUse yourbed onlyfor sleepJournalaboutstressorsearlier in theeveningkeeppet offbed :(avoidnicotinelowerlights 2hrs beforebedIf you don’t fallasleep after 20minutes, getout of bed toresetavoidlots ofsugarReduceyour fluidintakebefore bedGo to bedthe sametime everynightMelatonintake awalk afterdinnersmallerdinnerrelaxingbodyscanbreathingexercisesGet up atthe sametime everydayPersistentinsomnia:see adoctorPersistentinsomnia:see a mentalhealthclinicianestablishaneveningroutineEyecovercountbackwardsmeditateAvoidcaffeine intheafternoonSleep ina darkbedroomcooler roomtemperaturewhitenoisephoneappdo notwatchthe clockcalmingscents-lavenderExerciseduring theday, notbefore bedread abookLimitnaps-20 minsearplugs warmbathcognitivebehavioraltherapydecaftea

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