Qualityof lifeCool &DarkRoomCaffeineonly in themorningsCalmingessentialoilsTidy roomenvironmentExerciseregularlyAvoidnaps latein the dayIncreasenaturallightexposureTalk toyourdoctorComfortablebedAvoidlargemealsbefore bedAvoidalcoholbeforebedSleepdisturbancesWinddownroutine7-9hoursof sleepWeightedblanketConsistentbed timeRoombtw 60-70degreesJournalingto relievestressCalmingmusic ornaturesoundsUse asleepdiaryWrite to-do list forthe nextdayBed onlyforintimacy &sleepLimitscreentimebefore bedQualityof lifeCool &DarkRoomCaffeineonly in themorningsCalmingessentialoilsTidy roomenvironmentExerciseregularlyAvoidnaps latein the dayIncreasenaturallightexposureTalk toyourdoctorComfortablebedAvoidlargemealsbefore bedAvoidalcoholbeforebedSleepdisturbancesWinddownroutine7-9hoursof sleepWeightedblanketConsistentbed timeRoombtw 60-70degreesJournalingto relievestressCalmingmusic ornaturesoundsUse asleepdiaryWrite to-do list forthe nextdayBed onlyforintimacy &sleepLimitscreentimebefore 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. Quality of life
  2. Cool & Dark Room
  3. Caffeine only in the mornings
  4. Calming essential oils
  5. Tidy room environment
  6. Exercise regularly
  7. Avoid naps late in the day
  8. Increase natural light exposure
  9. Talk to your doctor
  10. Comfortable bed
  11. Avoid large meals before bed
  12. Avoid alcohol before bed
  13. Sleep disturbances
  14. Wind down routine
  15. 7-9 hours of sleep
  16. Weighted blanket
  17. Consistent bed time
  18. Room btw 60-70 degrees
  19. Journaling to relieve stress
  20. Calming music or nature sounds
  21. Use a sleep diary
  22. Write to-do list for the next day
  23. Bed only for intimacy & sleep
  24. Limit screen time before bed