Avoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Talk awarmbath orshowerNo screentime inbedAvoidlongnapsGetnaturallight in themorningsOrganiseyourself atwork toreducestressAvoidlookingat clocksLimit fluids1 hourbefore bedFree!Setelectronicsto sleepmodeUse lightreducingcurtainsDon'tbring workstressorshomeAvoidlargemealsQualitybedding/ pillowsBed isonly forSleep and;o)Avoidcaffeineafter 4 PMListen toCourtney'spresentationCreate arelaxingbedtimeroutineUse whitenoise orcalmingsoundsHot showerto raise andthen lowerbodytemperaturePracticedeepbreathingbefore sleepMaintainwork/lifebalanceReduceStressGo to bedand wakeup at thesame timeStick to aregularsleepscheduleSeek helpwhenrequiredWinddown withcalmingactivitiesNoelectronics30-60 minbefore bedAvoidSpicy foodbefore bedAvoidcheckingwork emailsand SIGNALchatsKeepelectronicsto a minGet 7-9hourssleepSettingboundariesat workKeep thebedroomcool (15-19degrees)LimitalcoholbeforebedExerciseregularlyAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Talk awarmbath orshowerNo screentime inbedAvoidlongnapsGetnaturallight in themorningsOrganiseyourself atwork toreducestressAvoidlookingat clocksLimit fluids1 hourbefore bedFree!Setelectronicsto sleepmodeUse lightreducingcurtainsDon'tbring workstressorshomeAvoidlargemealsQualitybedding/ pillowsBed isonly forSleep and;o)Avoidcaffeineafter 4 PMListen toCourtney'spresentationCreate arelaxingbedtimeroutineUse whitenoise orcalmingsoundsHot showerto raise andthen lowerbodytemperaturePracticedeepbreathingbefore sleepMaintainwork/lifebalanceReduceStressGo to bedand wakeup at thesame timeStick to aregularsleepscheduleSeek helpwhenrequiredWinddown withcalmingactivitiesNoelectronics30-60 minbefore bedAvoidSpicy foodbefore bedAvoidcheckingwork emailsand SIGNALchatsKeepelectronicsto a minGet 7-9hourssleepSettingboundariesat workKeep thebedroomcool (15-19degrees)LimitalcoholbeforebedExerciseregularly

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