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