I made onesmall changeto my sleeproutine thisweekI've learnedsomething newabout how mybody respondsto resI wouldlike towake upearlierI've recognizedhow food/drink affectedmy sleep thismonthI understandhow my sleepimpacts allother aspectsof my lifeI've found anew sleep tipI'm excited totryI realizedsomething newabout mysleepingpatterns thismonthI've triedtracking mysleep to noticepatterns orimprovementsI limitedscreen timeat least oncebefore bedthis weekI woke upwithout hittingthe snoozebutton (or onlyhit it once)I woke upafter arestless nightbut gavemyself graceI have tried anew relaxationtechnique inthe past monthI've beenoutside forsunlightduring theday this weekI avoided napsor limited themto a certainamount of timeI took a breakfrom stressfulactivities atleast 30minutes beforebedI set abedtimegoal, even ifI don't stickto itI wouldlike to goto sleepearlierI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)In future Iwould like toadjust mysleepenvironmentI have practiceda breathingtechnique ormindfulness fora better sleepI noticed mymood wasaffected bybetter (orworse) sleepI forgavemyself fornot sleepingperfectly - it'sa journey!I felt morerested aftermaking achange to mysleep routinethis monthIn future I'dlike to tryadjusting mynighttimeroutineI've practicedgratitudebefore bedat least oncethis monthThere's a sleeptechnique I'veheard of butwould like to tryI understandhow my sleepimpacts allother aspectsof my lifeI gave myselfpermission torest, even if Ididn't sleepright awayI feel proud ofmyself formaking aneffort toimprove mysleepI would liketo learnmore aboutbinauralbeatsI made mybedroom morecomfortable forsleep at leastonce this weekI cut back oncaffeine after12pm atleast oncethis weekI havelearnedsomethingnew todayabout sleepI made onesmall changeto my sleeproutine thisweekI've learnedsomething newabout how mybody respondsto resI wouldlike towake upearlierI've recognizedhow food/drink affectedmy sleep thismonthI understandhow my sleepimpacts allother aspectsof my lifeI've found anew sleep tipI'm excited totryI realizedsomething newabout mysleepingpatterns thismonthI've triedtracking mysleep to noticepatterns orimprovementsI limitedscreen timeat least oncebefore bedthis weekI woke upwithout hittingthe snoozebutton (or onlyhit it once)I woke upafter arestless nightbut gavemyself graceI have tried anew relaxationtechnique inthe past monthI've beenoutside forsunlightduring theday this weekI avoided napsor limited themto a certainamount of timeI took a breakfrom stressfulactivities atleast 30minutes beforebedI set abedtimegoal, even ifI don't stickto itI wouldlike to goto sleepearlierI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)In future Iwould like toadjust mysleepenvironmentI have practiceda breathingtechnique ormindfulness fora better sleepI noticed mymood wasaffected bybetter (orworse) sleepI forgavemyself fornot sleepingperfectly - it'sa journey!I felt morerested aftermaking achange to mysleep routinethis monthIn future I'dlike to tryadjusting mynighttimeroutineI've practicedgratitudebefore bedat least oncethis monthThere's a sleeptechnique I'veheard of butwould like to tryI understandhow my sleepimpacts allother aspectsof my lifeI gave myselfpermission torest, even if Ididn't sleepright awayI feel proud ofmyself formaking aneffort toimprove mysleepI would liketo learnmore aboutbinauralbeatsI made mybedroom morecomfortable forsleep at leastonce this weekI cut back oncaffeine after12pm atleast oncethis weekI havelearnedsomethingnew todayabout 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 made one small change to my sleep routine this week
  2. I've learned something new about how my body responds to res
  3. I would like to wake up earlier
  4. I've recognized how food/ drink affected my sleep this month
  5. I understand how my sleep impacts all other aspects of my life
  6. I've found a new sleep tip I'm excited to try
  7. I realized something new about my sleeping patterns this month
  8. I've tried tracking my sleep to notice patterns or improvements
  9. I limited screen time at least once before bed this week
  10. I woke up without hitting the snooze button (or only hit it once)
  11. I woke up after a restless night but gave myself grace
  12. I have tried a new relaxation technique in the past month
  13. I've been outside for sunlight during the day this week
  14. I avoided naps or limited them to a certain amount of time
  15. I took a break from stressful activities at least 30 minutes before bed
  16. I set a bedtime goal, even if I don't stick to it
  17. I would like to go to sleep earlier
  18. I planned a wind - down routine in the last month, even if I didn't do it every night
  19. I've noticed my body's natural sleep signals (e.g. yawning, feeling tired)
  20. In future I would like to adjust my sleep environment
  21. I have practiced a breathing technique or mindfulness for a better sleep
  22. I noticed my mood was affected by better (or worse) sleep
  23. I forgave myself for not sleeping perfectly - it's a journey!
  24. I felt more rested after making a change to my sleep routine this month
  25. In future I'd like to try adjusting my nighttime routine
  26. I've practiced gratitude before bed at least once this month
  27. There's a sleep technique I've heard of but would like to try
  28. I understand how my sleep impacts all other aspects of my life
  29. I gave myself permission to rest, even if I didn't sleep right away
  30. I feel proud of myself for making an effort to improve my sleep
  31. I would like to learn more about binaural beats
  32. I made my bedroom more comfortable for sleep at least once this week
  33. I cut back on caffeine after 12pm at least once this week
  34. I have learned something new today about sleep