EarlyMorningSunExposureNo ClockWatchingZenNightsMaintainGoodHydrationThroughoutThe DayCreate aRelaxingBedtimeRoutineComfortableMattressand PillowsAvoidHeavyMealsBefore BedLimitExposureto LoudSoundsLimitCaffeineIntakeConsistentBed TimeNoScreensBeforeBedUseWhiteNoiseDark andQuietRoomStayActiveDuring theDayFree!Keep aConsistentWake upTimePracticeMeditationKeepBedroomCoolZenMorningsLimitNapsEarlyMorningSunExposureNo ClockWatchingZenNightsMaintainGoodHydrationThroughoutThe DayCreate aRelaxingBedtimeRoutineComfortableMattressand PillowsAvoidHeavyMealsBefore BedLimitExposureto LoudSoundsLimitCaffeineIntakeConsistentBed TimeNoScreensBeforeBedUseWhiteNoiseDark andQuietRoomStayActiveDuring theDayFree!Keep aConsistentWake upTimePracticeMeditationKeepBedroomCoolZenMorningsLimitNaps

Sleep Hygiene Practices - 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. Early Morning Sun Exposure
  2. No Clock Watching
  3. Zen Nights
  4. Maintain Good Hydration Throughout The Day
  5. Create a Relaxing Bedtime Routine
  6. Comfortable Mattress and Pillows
  7. Avoid Heavy Meals Before Bed
  8. Limit Exposure to Loud Sounds
  9. Limit Caffeine Intake
  10. Consistent Bed Time
  11. No Screens Before Bed
  12. Use White Noise
  13. Dark and Quiet Room
  14. Stay Active During the Day
  15. Free!
  16. Keep a Consistent Wake up Time
  17. Practice Meditation
  18. Keep Bedroom Cool
  19. Zen Mornings
  20. Limit Naps