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

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