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