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

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