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