UseWhiteNoiseNoScreensBeforeBedZenMorningsStayActiveDuring theDayPracticeMeditationZenNightsKeep aConsistentWake upTimeNo ClockWatchingEarlyMorningSunExposureComfortableMattressand PillowsFree!LimitNapsDark andQuietRoomLimitCaffeineIntakeConsistentBed TimeKeepBedroomCoolLimitExposureto LoudSoundsMaintainGoodHydrationThroughoutThe DayCreate aRelaxingBedtimeRoutineAvoidHeavyMealsBefore BedUseWhiteNoiseNoScreensBeforeBedZenMorningsStayActiveDuring theDayPracticeMeditationZenNightsKeep aConsistentWake upTimeNo ClockWatchingEarlyMorningSunExposureComfortableMattressand PillowsFree!LimitNapsDark andQuietRoomLimitCaffeineIntakeConsistentBed TimeKeepBedroomCoolLimitExposureto LoudSoundsMaintainGoodHydrationThroughoutThe DayCreate aRelaxingBedtimeRoutineAvoidHeavyMealsBefore Bed

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