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

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