I've beenoutside forsunlightduring theday this weekI took a breakfrom stressfulactivities atleast 30minutes beforebedI wouldlike to goto sleepearlierI wouldlike towake upearlierI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)I've learnedsomething newabout how mybody respondsto resI limitedscreen timeat least oncebefore bedthis weekI've found anew sleep tipI'm excited totryI set abedtimegoal, even ifI don't stickto itI have practiceda breathingtechnique ormindfulness fora better sleepI understandhow my sleepimpacts allother aspectsof my lifeI would liketo learnmore aboutbinauralbeatsI understandhow my sleepimpacts allother aspectsof my lifeI made onesmall changeto my sleeproutine thisweekI cut back oncaffeine after12pm atleast oncethis weekIn future I'dlike to tryadjusting mynighttimeroutineI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI avoided napsor limited themto a certainamount of timeI feel proud ofmyself formaking aneffort toimprove mysleepI havelearnedsomethingnew todayabout sleepI've practicedgratitudebefore bedat least oncethis monthI noticed mymood wasaffected bybetter (orworse) sleepI realizedsomething newabout mysleepingpatterns thismonthI've recognizedhow food/drink affectedmy sleep thismonthI felt morerested aftermaking achange to mysleep routinethis monthIn future Iwould like toadjust mysleepenvironmentThere's a sleeptechnique I'veheard of butwould like to tryI woke upafter arestless nightbut gavemyself graceI've triedtracking mysleep to noticepatterns orimprovementsI have tried anew relaxationtechnique inthe past monthI gave myselfpermission torest, even if Ididn't sleepright awayI made mybedroom morecomfortable forsleep at leastonce this weekI woke upwithout hittingthe snoozebutton (or onlyhit it once)I forgavemyself fornot sleepingperfectly - it'sa journey!I've beenoutside forsunlightduring theday this weekI took a breakfrom stressfulactivities atleast 30minutes beforebedI wouldlike to goto sleepearlierI wouldlike towake upearlierI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)I've learnedsomething newabout how mybody respondsto resI limitedscreen timeat least oncebefore bedthis weekI've found anew sleep tipI'm excited totryI set abedtimegoal, even ifI don't stickto itI have practiceda breathingtechnique ormindfulness fora better sleepI understandhow my sleepimpacts allother aspectsof my lifeI would liketo learnmore aboutbinauralbeatsI understandhow my sleepimpacts allother aspectsof my lifeI made onesmall changeto my sleeproutine thisweekI cut back oncaffeine after12pm atleast oncethis weekIn future I'dlike to tryadjusting mynighttimeroutineI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI avoided napsor limited themto a certainamount of timeI feel proud ofmyself formaking aneffort toimprove mysleepI havelearnedsomethingnew todayabout sleepI've practicedgratitudebefore bedat least oncethis monthI noticed mymood wasaffected bybetter (orworse) sleepI realizedsomething newabout mysleepingpatterns thismonthI've recognizedhow food/drink affectedmy sleep thismonthI felt morerested aftermaking achange to mysleep routinethis monthIn future Iwould like toadjust mysleepenvironmentThere's a sleeptechnique I'veheard of butwould like to tryI woke upafter arestless nightbut gavemyself graceI've triedtracking mysleep to noticepatterns orimprovementsI have tried anew relaxationtechnique inthe past monthI gave myselfpermission torest, even if Ididn't sleepright awayI made mybedroom morecomfortable forsleep at leastonce this weekI woke upwithout hittingthe snoozebutton (or onlyhit it once)I forgavemyself fornot sleepingperfectly - it'sa journey!

Sleep Hygiene Bingo - 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.


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  1. I've been outside for sunlight during the day this week
  2. I took a break from stressful activities at least 30 minutes before bed
  3. I would like to go to sleep earlier
  4. I would like to wake up earlier
  5. I've noticed my body's natural sleep signals (e.g. yawning, feeling tired)
  6. I've learned something new about how my body responds to res
  7. I limited screen time at least once before bed this week
  8. I've found a new sleep tip I'm excited to try
  9. I set a bedtime goal, even if I don't stick to it
  10. I have practiced a breathing technique or mindfulness for a better sleep
  11. I understand how my sleep impacts all other aspects of my life
  12. I would like to learn more about binaural beats
  13. I understand how my sleep impacts all other aspects of my life
  14. I made one small change to my sleep routine this week
  15. I cut back on caffeine after 12pm at least once this week
  16. In future I'd like to try adjusting my nighttime routine
  17. I planned a wind - down routine in the last month, even if I didn't do it every night
  18. I avoided naps or limited them to a certain amount of time
  19. I feel proud of myself for making an effort to improve my sleep
  20. I have learned something new today about sleep
  21. I've practiced gratitude before bed at least once this month
  22. I noticed my mood was affected by better (or worse) sleep
  23. I realized something new about my sleeping patterns this month
  24. I've recognized how food/ drink affected my sleep this month
  25. I felt more rested after making a change to my sleep routine this month
  26. In future I would like to adjust my sleep environment
  27. There's a sleep technique I've heard of but would like to try
  28. I woke up after a restless night but gave myself grace
  29. I've tried tracking my sleep to notice patterns or improvements
  30. I have tried a new relaxation technique in the past month
  31. I gave myself permission to rest, even if I didn't sleep right away
  32. I made my bedroom more comfortable for sleep at least once this week
  33. I woke up without hitting the snooze button (or only hit it once)
  34. I forgave myself for not sleeping perfectly - it's a journey!