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