Caffeineonly in themorningsConsistentbed timeQualityof lifeIncreasenaturallightexposureCalmingessentialoilsTalk toyourdoctorJournalingto relievestressExerciseregularlyUse asleepdiaryWinddownroutineCalmingmusic ornaturesoundsWrite to-do list forthe nextdayAvoidlargemealsbefore bedComfortablebedAvoidnaps latein the dayBed onlyforintimacy &sleepWeightedblanketSleepdisturbancesCool &DarkRoomLimitscreentimebefore bedAvoidalcoholbeforebed7-9hoursof sleepRoombtw 60-70degreesTidy roomenvironmentCaffeineonly in themorningsConsistentbed timeQualityof lifeIncreasenaturallightexposureCalmingessentialoilsTalk toyourdoctorJournalingto relievestressExerciseregularlyUse asleepdiaryWinddownroutineCalmingmusic ornaturesoundsWrite to-do list forthe nextdayAvoidlargemealsbefore bedComfortablebedAvoidnaps latein the dayBed onlyforintimacy &sleepWeightedblanketSleepdisturbancesCool &DarkRoomLimitscreentimebefore bedAvoidalcoholbeforebed7-9hoursof sleepRoombtw 60-70degreesTidy 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. Caffeine only in the mornings
  2. Consistent bed time
  3. Quality of life
  4. Increase natural light exposure
  5. Calming essential oils
  6. Talk to your doctor
  7. Journaling to relieve stress
  8. Exercise regularly
  9. Use a sleep diary
  10. Wind down routine
  11. Calming music or nature sounds
  12. Write to-do list for the next day
  13. Avoid large meals before bed
  14. Comfortable bed
  15. Avoid naps late in the day
  16. Bed only for intimacy & sleep
  17. Weighted blanket
  18. Sleep disturbances
  19. Cool & Dark Room
  20. Limit screen time before bed
  21. Avoid alcohol before bed
  22. 7-9 hours of sleep
  23. Room btw 60-70 degrees
  24. Tidy room environment