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

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