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