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