Write to-do list forthe nextdayComfortablebedAvoidnaps latein the dayCaffeineonly in themorningsAvoidlargemealsbefore bedExerciseregularlyRoombtw 60-70degreesJournalingto relievestressSleepdisturbancesCalmingmusic ornaturesoundsWeightedblanketTidy roomenvironmentTalk toyourdoctorConsistentbed timeUse asleepdiaryBed onlyforintimacy &sleepCalmingessentialoilsCool &DarkRoomIncreasenaturallightexposure7-9hoursof sleepAvoidalcoholbeforebedQualityof lifeWinddownroutineLimitscreentimebefore bedWrite to-do list forthe nextdayComfortablebedAvoidnaps latein the dayCaffeineonly in themorningsAvoidlargemealsbefore bedExerciseregularlyRoombtw 60-70degreesJournalingto relievestressSleepdisturbancesCalmingmusic ornaturesoundsWeightedblanketTidy roomenvironmentTalk toyourdoctorConsistentbed timeUse asleepdiaryBed onlyforintimacy &sleepCalmingessentialoilsCool &DarkRoomIncreasenaturallightexposure7-9hoursof sleepAvoidalcoholbeforebedQualityof lifeWinddownroutineLimitscreentimebefore bed

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