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