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

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