Remain asconsistent asyou can withwakeup/sleeptimesMakesure theroom isquietAvoidcaffeine intheafternoon oreveningSet theroom to acooltemperatureBudget 30minutes forwindingdownCompletehygieneprior tobedGetsunlightduring thedayAvoidwatchingTV rightbefore bedRelaxationtechniquesCreate anighttimeroutineMindfulnessCreate adaytimeroutineTry usingcalmingscentsCreate arelaxingenvironmentUse analarm clockto helpwakeup ontimeGet up& tryagainhave acozypillow orblanketMakesure theroom isdarkDrink warmtea (noncaffeinated)Use yourbed forsleep onlywearcomfypajamasAvoidscreentime priorto bedUse asleepdiaryPrioritizesleep atnightAvoidprolongednaps duringthe dayRemain asconsistent asyou can withwakeup/sleeptimesMakesure theroom isquietAvoidcaffeine intheafternoon oreveningSet theroom to acooltemperatureBudget 30minutes forwindingdownCompletehygieneprior tobedGetsunlightduring thedayAvoidwatchingTV rightbefore bedRelaxationtechniquesCreate anighttimeroutineMindfulnessCreate adaytimeroutineTry usingcalmingscentsCreate arelaxingenvironmentUse analarm clockto helpwakeup ontimeGet up& tryagainhave acozypillow orblanketMakesure theroom isdarkDrink warmtea (noncaffeinated)Use yourbed forsleep onlywearcomfypajamasAvoidscreentime priorto bedUse asleepdiaryPrioritizesleep atnightAvoidprolongednaps duringthe day

Sleep 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
  1. Remain as consistent as you can with wakeup/sleep times
  2. Make sure the room is quiet
  3. Avoid caffeine in the afternoon or evening
  4. Set the room to a cool temperature
  5. Budget 30 minutes for winding down
  6. Complete hygiene prior to bed
  7. Get sunlight during the day
  8. Avoid watching TV right before bed
  9. Relaxation techniques
  10. Create a nighttime routine
  11. Mindfulness
  12. Create a daytime routine
  13. Try using calming scents
  14. Create a relaxing environment
  15. Use an alarm clock to help wakeup on time
  16. Get up & try again
  17. have a cozy pillow or blanket
  18. Make sure the room is dark
  19. Drink warm tea (non caffeinated)
  20. Use your bed for sleep only
  21. wear comfy pajamas
  22. Avoid screen time prior to bed
  23. Use a sleep diary
  24. Prioritize sleep at night
  25. Avoid prolonged naps during the day