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


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