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