Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Avoidcaffeine intheafternoon orevening.Practice deepbreathing orrelaxationtechniquesbefore sleep.Try progressivemusclerelaxation whilelying in bed.Keep aconsistentwake-uptime, even onweekends.Get sunlightexposureduring theday.Avoid nappingfor more than20–30 minutesduring the day.Plan your nextday in advanceto reducebedtimestress.Avoid heavymeals 2-3hours beforebedtime.Write downyour worries ora to-do listbefore bed toclear yourmind.Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Listen tocalming musicor naturesounds beforebed.Exerciseregularly (butnot too closeto bedtime).Keep thebedroomcool andcomfortable.Practicegratitude bythinking of threegood things thathappenedduring the day.Avoiddrinking lotsof fluids rightbefore bed.Go to bedat thesame timeevery night.Create abedtimeroutine andstick to it.Take a warmshower orbath beforebed.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Use calmingscents likelavender orchamomile.Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Avoidsmoking orusing nicotineclose tobedtime.Don’t checkthe clock ifyou wake upduring thenight.Avoid eatingsugarysnacks lateat night.Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Avoidcaffeine intheafternoon orevening.Practice deepbreathing orrelaxationtechniquesbefore sleep.Try progressivemusclerelaxation whilelying in bed.Keep aconsistentwake-uptime, even onweekends.Get sunlightexposureduring theday.Avoid nappingfor more than20–30 minutesduring the day.Plan your nextday in advanceto reducebedtimestress.Avoid heavymeals 2-3hours beforebedtime.Write downyour worries ora to-do listbefore bed toclear yourmind.Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Listen tocalming musicor naturesounds beforebed.Exerciseregularly (butnot too closeto bedtime).Keep thebedroomcool andcomfortable.Practicegratitude bythinking of threegood things thathappenedduring the day.Avoiddrinking lotsof fluids rightbefore bed.Go to bedat thesame timeevery night.Create abedtimeroutine andstick to it.Take a warmshower orbath beforebed.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Use calmingscents likelavender orchamomile.Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Avoidsmoking orusing nicotineclose tobedtime.Don’t checkthe clock ifyou wake upduring thenight.Avoid eatingsugarysnacks lateat night.

Sleep Hygiene - Call List

(Print) Use this randomly generated list as your call list when playing the game. 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
O
2
I
3
N
4
G
5
O
6
I
7
G
8
N
9
B
10
G
11
G
12
I
13
B
14
N
15
I
16
G
17
B
18
N
19
O
20
O
21
B
22
I
23
O
24
N
25
B
  1. O-Use the bed only for sleeping (not for watching TV or scrolling on your phone).
  2. I-Avoid caffeine in the afternoon or evening.
  3. N-Practice deep breathing or relaxation techniques before sleep.
  4. G-Try progressive muscle relaxation while lying in bed.
  5. O-Keep a consistent wake-up time, even on weekends.
  6. I-Get sunlight exposure during the day.
  7. G-Avoid napping for more than 20–30 minutes during the day.
  8. N-Plan your next day in advance to reduce bedtime stress.
  9. B-Avoid heavy meals 2-3 hours before bedtime.
  10. G-Write down your worries or a to-do list before bed to clear your mind.
  11. G-Avoid using screens (phones, tablets, TVs) 1 hour before bed.
  12. I-Listen to calming music or nature sounds before bed.
  13. B-Exercise regularly (but not too close to bedtime).
  14. N-Keep the bedroom cool and comfortable.
  15. I-Practice gratitude by thinking of three good things that happened during the day.
  16. G-Avoid drinking lots of fluids right before bed.
  17. B-Go to bed at the same time every night.
  18. N-Create a bedtime routine and stick to it.
  19. O-Take a warm shower or bath before bed.
  20. O-Use earplugs or noise-cancelling devices if your environment is noisy.
  21. B-Use calming scents like lavender or chamomile.
  22. I-Try a relaxing activity before bed (e.g., reading, gentle stretching).
  23. O-Avoid smoking or using nicotine close to bedtime.
  24. N-Don’t check the clock if you wake up during the night.
  25. B-Avoid eating sugary snacks late at night.