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

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