Write to-do list forthe nextdayAvoidlargemealsbefore bedWeightedblanketJournalingto relievestressCool &DarkRoomUse asleepdiaryIncreasenaturallightexposureComfortablebedCalmingmusic ornaturesoundsLimitscreentimebefore bedBed onlyforintimacy &sleepRoombtw 60-70degreesCaffeineonly in themorningsAvoidnaps latein the dayTalk toyourdoctorWinddownroutine7-9hoursof sleepSleepdisturbancesConsistentbed timeExerciseregularlyTidy roomenvironmentQualityof lifeCalmingessentialoilsAvoidalcoholbeforebedWrite to-do list forthe nextdayAvoidlargemealsbefore bedWeightedblanketJournalingto relievestressCool &DarkRoomUse asleepdiaryIncreasenaturallightexposureComfortablebedCalmingmusic ornaturesoundsLimitscreentimebefore bedBed onlyforintimacy &sleepRoombtw 60-70degreesCaffeineonly in themorningsAvoidnaps latein the dayTalk toyourdoctorWinddownroutine7-9hoursof sleepSleepdisturbancesConsistentbed timeExerciseregularlyTidy roomenvironmentQualityof lifeCalmingessentialoilsAvoidalcoholbeforebed

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