Physicalrestoration& hormoneregulationLimit naps toonce a dayfor 30 minsor lessUse bedroomonly forsleep. Eat orexercise inanother roomLimittechnology30-60 minbefore bedEstablisha relaxingbedtimeroutineLowersstresslevelsImmunesystemImprovelearningandmemoryMentalhealthand moodReducedepressionExerciseseveralhours beforebedtimeShowerAvoidsmokingwithin 2hours ofbedtime7-9hours ofsleepAvoid sugarwithin 2hours ofbedtimeSet analarmJournalHaving aregularbedtimeMove aroundafter 15minutes ofnot beingable to sleepWashface andbrushteethBoostmemoryInsomniaPlay quietandrelaxingmusicSleep in acool anddarkenvironmentPhysicalrestoration& hormoneregulationLimit naps toonce a dayfor 30 minsor lessUse bedroomonly forsleep. Eat orexercise inanother roomLimittechnology30-60 minbefore bedEstablisha relaxingbedtimeroutineLowersstresslevelsImmunesystemImprovelearningandmemoryMentalhealthand moodReducedepressionExerciseseveralhours beforebedtimeShowerAvoidsmokingwithin 2hours ofbedtime7-9hours ofsleepAvoid sugarwithin 2hours ofbedtimeSet analarmJournalHaving aregularbedtimeMove aroundafter 15minutes ofnot beingable to sleepWashface andbrushteethBoostmemoryInsomniaPlay quietandrelaxingmusicSleep in acool anddarkenvironment

Sleepytime Bingo - 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. Physical restoration & hormone regulation
  2. Limit naps to once a day for 30 mins or less
  3. Use bedroom only for sleep. Eat or exercise in another room
  4. Limit technology 30-60 min before bed
  5. Establish a relaxing bedtime routine
  6. Lowers stress levels
  7. Immune system
  8. Improve learning and memory
  9. Mental health and mood
  10. Reduce depression
  11. Exercise several hours before bedtime
  12. Shower
  13. Avoid smoking within 2 hours of bedtime
  14. 7-9 hours of sleep
  15. Avoid sugar within 2 hours of bedtime
  16. Set an alarm
  17. Journal
  18. Having a regular bedtime
  19. Move around after 15 minutes of not being able to sleep
  20. Wash face and brush teeth
  21. Boost memory
  22. Insomnia
  23. Play quiet and relaxing music
  24. Sleep in a cool and dark environment