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.

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