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