Bed onlyforintimacy &sleepWinddownroutineComfortablebedCool &DarkRoomRoombtw 60-70degreesCalmingessentialoilsExerciseregularlyJournalingto relievestressSleepdisturbancesUse asleepdiaryAvoidalcoholbeforebedCalmingmusic ornaturesoundsCaffeineonly in themorningsAvoidnaps latein the dayLimitscreentimebefore bedQualityof lifeTalk toyourdoctorWrite to-do list forthe nextdayIncreasenaturallightexposureTidy roomenvironmentAvoidlargemealsbefore bed7-9hoursof sleepConsistentbed timeWeightedblanketBed onlyforintimacy &sleepWinddownroutineComfortablebedCool &DarkRoomRoombtw 60-70degreesCalmingessentialoilsExerciseregularlyJournalingto relievestressSleepdisturbancesUse asleepdiaryAvoidalcoholbeforebedCalmingmusic ornaturesoundsCaffeineonly in themorningsAvoidnaps latein the dayLimitscreentimebefore bedQualityof lifeTalk toyourdoctorWrite to-do list forthe nextdayIncreasenaturallightexposureTidy roomenvironmentAvoidlargemealsbefore bed7-9hoursof sleepConsistentbed timeWeightedblanket

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