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

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