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