Limit fluids1 hourbefore bedAvoidlongnapsAvoidcheckingwork emailsand SIGNALchatsReduceStressQualitybedding/ pillowsSeek helpwhenrequiredSettingboundariesat workKeep thebedroomcool (15-19degrees)Avoidcaffeineafter 4 PMAvoidlookingat clocksGetnaturallight in themorningsKeepelectronicsto a minTalk awarmbath orshowerSetelectronicsto sleepmodeUse lightreducingcurtainsLimitalcoholbeforebedHot showerto raise andthen lowerbodytemperatureExerciseregularlyAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Listen toCourtney'spresentationCreate arelaxingbedtimeroutinePracticedeepbreathingbefore sleepAvoidlargemealsGo to bedand wakeup at thesame timeFree!Noelectronics30-60 minbefore bedWinddown withcalmingactivitiesDon'tbring workstressorshomeMaintainwork/lifebalanceAvoidSpicy foodbefore bedOrganiseyourself atwork toreducestressUse whitenoise orcalmingsoundsNo screentime inbedGet 7-9hourssleepStick to aregularsleepscheduleBed isonly forSleep and;o)Limit fluids1 hourbefore bedAvoidlongnapsAvoidcheckingwork emailsand SIGNALchatsReduceStressQualitybedding/ pillowsSeek helpwhenrequiredSettingboundariesat workKeep thebedroomcool (15-19degrees)Avoidcaffeineafter 4 PMAvoidlookingat clocksGetnaturallight in themorningsKeepelectronicsto a minTalk awarmbath orshowerSetelectronicsto sleepmodeUse lightreducingcurtainsLimitalcoholbeforebedHot showerto raise andthen lowerbodytemperatureExerciseregularlyAvoid longsleep-ins on theweekend(unlesscorrecting sleepdebt)Listen toCourtney'spresentationCreate arelaxingbedtimeroutinePracticedeepbreathingbefore sleepAvoidlargemealsGo to bedand wakeup at thesame timeFree!Noelectronics30-60 minbefore bedWinddown withcalmingactivitiesDon'tbring workstressorshomeMaintainwork/lifebalanceAvoidSpicy foodbefore bedOrganiseyourself atwork toreducestressUse whitenoise orcalmingsoundsNo screentime inbedGet 7-9hourssleepStick to aregularsleepscheduleBed isonly forSleep and;o)

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