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