Try progressivemusclerelaxation whilelying in bed.Write downyour worries ora to-do listbefore bed toclear yourmind.Exerciseregularly (butnot too closeto bedtime).Avoid nappingfor more than20–30 minutesduring the day.Practice deepbreathing orrelaxationtechniquesbefore sleep.Avoid heavymeals 2-3hours beforebedtime.Don’t checkthe clock ifyou wake upduring thenight.Keep aconsistentwake-uptime, even onweekends.Avoiddrinking lotsof fluids rightbefore bed.Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Use calmingscents likelavender orchamomile.Take a warmshower orbath beforebed.Keep thebedroomcool andcomfortable.Get sunlightexposureduring theday.Create abedtimeroutine andstick to it.Avoid eatingsugarysnacks lateat night.Avoidcaffeine intheafternoon orevening.Avoidsmoking orusing nicotineclose tobedtime.Listen tocalming musicor naturesounds beforebed.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Practicegratitude bythinking of threegood things thathappenedduring the day.Plan your nextday in advanceto reducebedtimestress.Go to bedat thesame timeevery night.Try progressivemusclerelaxation whilelying in bed.Write downyour worries ora to-do listbefore bed toclear yourmind.Exerciseregularly (butnot too closeto bedtime).Avoid nappingfor more than20–30 minutesduring the day.Practice deepbreathing orrelaxationtechniquesbefore sleep.Avoid heavymeals 2-3hours beforebedtime.Don’t checkthe clock ifyou wake upduring thenight.Keep aconsistentwake-uptime, even onweekends.Avoiddrinking lotsof fluids rightbefore bed.Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Use calmingscents likelavender orchamomile.Take a warmshower orbath beforebed.Keep thebedroomcool andcomfortable.Get sunlightexposureduring theday.Create abedtimeroutine andstick to it.Avoid eatingsugarysnacks lateat night.Avoidcaffeine intheafternoon orevening.Avoidsmoking orusing nicotineclose tobedtime.Listen tocalming musicor naturesounds beforebed.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Practicegratitude bythinking of threegood things thathappenedduring the day.Plan your nextday in advanceto reducebedtimestress.Go to bedat thesame timeevery 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
G
2
G
3
B
4
G
5
N
6
B
7
N
8
O
9
G
10
O
11
G
12
I
13
B
14
O
15
N
16
I
17
N
18
B
19
I
20
O
21
I
22
O
23
I
24
N
25
B
  1. G-Try progressive muscle relaxation while lying in bed.
  2. G-Write down your worries or a to-do list before bed to clear your mind.
  3. B-Exercise regularly (but not too close to bedtime).
  4. G-Avoid napping for more than 20–30 minutes during the day.
  5. N-Practice deep breathing or relaxation techniques before sleep.
  6. B-Avoid heavy meals 2-3 hours before bedtime.
  7. N-Don’t check the clock if you wake up during the night.
  8. O-Keep a consistent wake-up time, even on weekends.
  9. G-Avoid drinking lots of fluids right before bed.
  10. O-Use the bed only for sleeping (not for watching TV or scrolling on your phone).
  11. G-Avoid using screens (phones, tablets, TVs) 1 hour before bed.
  12. I-Try a relaxing activity before bed (e.g., reading, gentle stretching).
  13. B-Use calming scents like lavender or chamomile.
  14. O-Take a warm shower or bath before bed.
  15. N-Keep the bedroom cool and comfortable.
  16. I-Get sunlight exposure during the day.
  17. N-Create a bedtime routine and stick to it.
  18. B-Avoid eating sugary snacks late at night.
  19. I-Avoid caffeine in the afternoon or evening.
  20. O-Avoid smoking or using nicotine close to bedtime.
  21. I-Listen to calming music or nature sounds before bed.
  22. O-Use earplugs or noise-cancelling devices if your environment is noisy.
  23. I-Practice gratitude by thinking of three good things that happened during the day.
  24. N-Plan your next day in advance to reduce bedtime stress.
  25. B-Go to bed at the same time every night.