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

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