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

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