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