Seek helpwhenrequiredLimitalcoholbeforebedUse lightreducingcurtainsUse whitenoise orcalmingsoundsAvoidSpicy foodbefore bedTalk awarmbath orshowerKeep thebedroomcool (15-19degrees)Bed isonly forSleep and;o)Noelectronics30-60 minbefore bedPracticedeepbreathingbefore sleepHot showerto raise andthen lowerbodytemperatureAvoidcaffeineafter 4 PMFree!ReduceStressAvoidlargemealsAvoidlongnapsAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Get 7-9hourssleepListen toCourtney'spresentationGo to bedand wakeup at thesame timeOrganiseyourself atwork toreducestressQualitybedding/ pillowsGetnaturallight in themorningsNo screentime inbedAvoidcheckingwork emailsand SIGNALchatsCreate arelaxingbedtimeroutineWinddown withcalmingactivitiesAvoidlookingat clocksMaintainwork/lifebalanceKeepelectronicsto a minExerciseregularlyDon'tbring workstressorshomeStick to aregularsleepscheduleLimit fluids1 hourbefore bedSettingboundariesat workSetelectronicsto sleepmodeSeek helpwhenrequiredLimitalcoholbeforebedUse lightreducingcurtainsUse whitenoise orcalmingsoundsAvoidSpicy foodbefore bedTalk awarmbath orshowerKeep thebedroomcool (15-19degrees)Bed isonly forSleep and;o)Noelectronics30-60 minbefore bedPracticedeepbreathingbefore sleepHot showerto raise andthen lowerbodytemperatureAvoidcaffeineafter 4 PMFree!ReduceStressAvoidlargemealsAvoidlongnapsAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Get 7-9hourssleepListen toCourtney'spresentationGo to bedand wakeup at thesame timeOrganiseyourself atwork toreducestressQualitybedding/ pillowsGetnaturallight in themorningsNo screentime inbedAvoidcheckingwork emailsand SIGNALchatsCreate arelaxingbedtimeroutineWinddown withcalmingactivitiesAvoidlookingat clocksMaintainwork/lifebalanceKeepelectronicsto a minExerciseregularlyDon'tbring workstressorshomeStick to aregularsleepscheduleLimit fluids1 hourbefore bedSettingboundariesat workSetelectronicsto sleepmode

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