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

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