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