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

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