Organiseyourself atwork toreducestressBed isonly forSleep and;o)Practicedeepbreathingbefore sleepWinddown withcalmingactivitiesTalk awarmbath orshowerReduceStressExerciseregularlyNo screentime inbedAvoidcaffeineafter 4 PMKeep thebedroomcool (15-19degrees)Seek helpwhenrequiredAvoidlargemealsUse whitenoise orcalmingsoundsAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Free!Create arelaxingbedtimeroutineGetnaturallight in themorningsListen toCourtney'spresentationGo to bedand wakeup at thesame timeSetelectronicsto sleepmodeHot showerto raise andthen lowerbodytemperatureStick to aregularsleepscheduleDon'tbring workstressorshomeLimit fluids1 hourbefore bedAvoidlookingat clocksGet 7-9hourssleepSettingboundariesat workQualitybedding/ pillowsLimitalcoholbeforebedAvoidlongnapsAvoidSpicy foodbefore bedNoelectronics30-60 minbefore bedKeepelectronicsto a minAvoidcheckingwork emailsand SIGNALchatsUse lightreducingcurtainsMaintainwork/lifebalanceOrganiseyourself atwork toreducestressBed isonly forSleep and;o)Practicedeepbreathingbefore sleepWinddown withcalmingactivitiesTalk awarmbath orshowerReduceStressExerciseregularlyNo screentime inbedAvoidcaffeineafter 4 PMKeep thebedroomcool (15-19degrees)Seek helpwhenrequiredAvoidlargemealsUse whitenoise orcalmingsoundsAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Free!Create arelaxingbedtimeroutineGetnaturallight in themorningsListen toCourtney'spresentationGo to bedand wakeup at thesame timeSetelectronicsto sleepmodeHot showerto raise andthen lowerbodytemperatureStick to aregularsleepscheduleDon'tbring workstressorshomeLimit fluids1 hourbefore bedAvoidlookingat clocksGet 7-9hourssleepSettingboundariesat workQualitybedding/ pillowsLimitalcoholbeforebedAvoidlongnapsAvoidSpicy foodbefore bedNoelectronics30-60 minbefore bedKeepelectronicsto a minAvoidcheckingwork emailsand SIGNALchatsUse lightreducingcurtainsMaintainwork/lifebalance

Sleep Hygiene - 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. Organise yourself at work to reduce stress
  2. Bed is only for Sleep and ;o)
  3. Practice deep breathing before sleep
  4. Wind down with calming activities
  5. Talk a warm bath or shower
  6. Reduce Stress
  7. Exercise regularly
  8. No screen time in bed
  9. Avoid caffeine after 4 PM
  10. Keep the bedroom cool (15-19 degrees)
  11. Seek help when required
  12. Avoid large meals
  13. Use white noise or calming sounds
  14. Avoid long sleep-ins on the weekend (unless correcting sleep debt)
  15. Free!
  16. Create a relaxing bedtime routine
  17. Get natural light in the mornings
  18. Listen to Courtney's presentation
  19. Go to bed and wake up at the same time
  20. Set electronics to sleep mode
  21. Hot shower to raise and then lower body temperature
  22. Stick to a regular sleep schedule
  23. Don't bring work stressors home
  24. Limit fluids 1 hour before bed
  25. Avoid looking at clocks
  26. Get 7-9 hours sleep
  27. Setting boundaries at work
  28. Quality bedding / pillows
  29. Limit alcohol before bed
  30. Avoid long naps
  31. Avoid Spicy food before bed
  32. No electronics 30-60 min before bed
  33. Keep electronics to a min
  34. Avoid checking work emails and SIGNAL chats
  35. Use light reducing curtains
  36. Maintain work/life balance