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

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