Limitscreentimebefore bedRoombtw 60-70degreesCalmingessentialoilsAvoidalcoholbeforebedConsistentbed timeBed onlyforintimacy &sleepIncreasenaturallightexposureWrite to-do list forthe nextdayWeightedblanketTalk toyourdoctorCool &DarkRoomCaffeineonly in themorningsJournalingto relievestressAvoidnaps latein the dayUse asleepdiaryExerciseregularly7-9hoursof sleepCalmingmusic ornaturesoundsQualityof lifeComfortablebedSleepdisturbancesWinddownroutineAvoidlargemealsbefore bedTidy roomenvironmentLimitscreentimebefore bedRoombtw 60-70degreesCalmingessentialoilsAvoidalcoholbeforebedConsistentbed timeBed onlyforintimacy &sleepIncreasenaturallightexposureWrite to-do list forthe nextdayWeightedblanketTalk toyourdoctorCool &DarkRoomCaffeineonly in themorningsJournalingto relievestressAvoidnaps latein the dayUse asleepdiaryExerciseregularly7-9hoursof sleepCalmingmusic ornaturesoundsQualityof lifeComfortablebedSleepdisturbancesWinddownroutineAvoidlargemealsbefore bedTidy roomenvironment

Sleep Hygiene 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. Limit screen time before bed
  2. Room btw 60-70 degrees
  3. Calming essential oils
  4. Avoid alcohol before bed
  5. Consistent bed time
  6. Bed only for intimacy & sleep
  7. Increase natural light exposure
  8. Write to-do list for the next day
  9. Weighted blanket
  10. Talk to your doctor
  11. Cool & Dark Room
  12. Caffeine only in the mornings
  13. Journaling to relieve stress
  14. Avoid naps late in the day
  15. Use a sleep diary
  16. Exercise regularly
  17. 7-9 hours of sleep
  18. Calming music or nature sounds
  19. Quality of life
  20. Comfortable bed
  21. Sleep disturbances
  22. Wind down routine
  23. Avoid large meals before bed
  24. Tidy room environment