Mastering 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. Practice progressive muscle relaxation
2. Practice deep breathing like square breathing
3. Dim the lights an hour before bedtime
   o
4. Listen to calming music or nature sounds.
5. Don’t drink caffeine after NOON.
6. Use a sleep meditation
7. Sleep in complete darkness.
8. Practice self-massage before bed
9. Place pillow between or under knees
10. Tell someone one sleep related goal you have
11. Sleep in complete darkness.
    o
12. Use white, pink, brown or green noise
13. Use a sleep log
14. Exercise for 30 minutes
    o
15. Sleep in a cooler room for deeper sleep
16. Say or write down 10 things you are grateful for before sleep.
    o
17. Use a pillow between knees
18. Sleep in a cooler room for deeper sleep
19. Read a physical book 20 minutes before bed
20. Try different sleep positions.
21. Try aromatherapy like lavender essential oil
22. Dim the lights an hour before bedtime
23. Use a sleep meditation
24. Take a warm bath or shower before bed.
25. Two hours between last meal and bedtime.
26. Use a sleep meditation
27. Take a warm bath or shower before bed.
28. Practice square breathing
    o
29. Journal about your day
30. Use a sleep meditation
    o
31. Try different sleep positions.
    o
32. Practice self-massage before bed
33. Practice self-massage before bed
    o
34. Listen to calming music or nature sounds.
    o
35. Read a physical book 20 minutes before bed
    o
36. Journal about your day
37. Practice progressive muscle relaxation
    o
38. Try a sleep mask to block light
39. Use a sleep log
40. Say or write down 10 things you are grateful for before sleep.
41. Dim the lights an hour before bedtime
42. Use a sleep log
    o
43. Don’t drink caffeine after NOON.
44. Turn on dark mode on phone.
45. No screens one hour before bed.
    o
46. Place pillow between or under knees
    o
47. Try a weighted blanket
48. Sleep in complete darkness.
49. Tell someone one sleep related goal you have
    o
50. Write down tomorrow’s to-do list.
51. Two hours between last meal and bedtime.
    o
52. Place pillow between or under knees
53. Try a weighted blanket
54. No screens one hour before bed.
55. Take a warm bath or shower before bed.
    o
56. Use white, pink, brown or green noise
    o
57. Practice progressive muscle relaxation
58. Try aromatherapy like lavender essential oil
59. Read a physical book 20 minutes before bed
60. Write down tomorrow’s to-do list.
61. Try different sleep positions.
62. Practice deep breathing like square breathing
63. Try a sleep mask to block light
    o
64. Journal about your day
65. Try aromatherapy like lavender essential oil
    o
66. Don’t drink caffeine after NOON.
    o
67. Exercise for 30 minutes
68. Listen to calming music or nature sounds.
69. Say or write down 10 things you are grateful for before sleep.
70. Exercise for 30 minutes
71. Use a sleep log
72. Practice progressive muscle relaxation
73. Try a sleep mask to block light
74. Turn on dark mode on phone.
    o
75. Try aromatherapy like lavender essential oil
76. No screens one hour before bed.
77. Two hours between last meal and bedtime.
78. Sleep in a cooler room for deeper sleep
79. Tell someone one sleep-related goal you have
80. Try a weighted blanket
    o
81. Practice deep breathing
82. Write down tomorrow’s to-do list.
    o
83. Use white, pink, brown, or green noise
84. Turn on dark mode on phone.