Avoidcaffeine intheafternoon orevening.Create abedtimeroutine andstick to it.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Use calmingscents likelavender orchamomile.Don’t checkthe clock ifyou wake upduring thenight.Exerciseregularly (butnot too closeto bedtime).Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Practice deepbreathing orrelaxationtechniquesbefore sleep.Keep thebedroomcool andcomfortable.Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Try progressivemusclerelaxation whilelying in bed.Write downyour worries ora to-do listbefore bed toclear yourmind.Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Keep aconsistentwake-uptime, even onweekends.Get sunlightexposureduring theday.Plan your nextday in advanceto reducebedtimestress.Take a warmshower orbath beforebed.Go to bedat thesame timeevery night.Avoiddrinking lotsof fluids rightbefore bed.Avoid heavymeals 2-3hours beforebedtime.Avoid nappingfor more than20–30 minutesduring the day.Practicegratitude bythinking of threegood things thathappenedduring the day.Listen tocalming musicor naturesounds beforebed.Avoid eatingsugarysnacks lateat night.Avoidsmoking orusing nicotineclose tobedtime.Avoidcaffeine intheafternoon orevening.Create abedtimeroutine andstick to it.Use earplugs ornoise-cancellingdevices if yourenvironment isnoisy.Use calmingscents likelavender orchamomile.Don’t checkthe clock ifyou wake upduring thenight.Exerciseregularly (butnot too closeto bedtime).Try a relaxingactivity beforebed (e.g.,reading, gentlestretching).Practice deepbreathing orrelaxationtechniquesbefore sleep.Keep thebedroomcool andcomfortable.Avoid usingscreens(phones,tablets, TVs) 1hour beforebed.Try progressivemusclerelaxation whilelying in bed.Write downyour worries ora to-do listbefore bed toclear yourmind.Use the bedonly forsleeping (notfor watching TVor scrolling onyour phone).Keep aconsistentwake-uptime, even onweekends.Get sunlightexposureduring theday.Plan your nextday in advanceto reducebedtimestress.Take a warmshower orbath beforebed.Go to bedat thesame timeevery night.Avoiddrinking lotsof fluids rightbefore bed.Avoid heavymeals 2-3hours beforebedtime.Avoid nappingfor more than20–30 minutesduring the day.Practicegratitude bythinking of threegood things thathappenedduring the day.Listen tocalming musicor naturesounds beforebed.Avoid eatingsugarysnacks lateat night.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
N
3
O
4
B
5
N
6
B
7
I
8
N
9
N
10
G
11
G
12
G
13
O
14
O
15
I
16
N
17
O
18
B
19
G
20
B
21
G
22
I
23
I
24
B
25
O
  1. I-Avoid caffeine in the afternoon or evening.
  2. N-Create a bedtime routine and stick to it.
  3. O-Use earplugs or noise-cancelling devices if your environment is noisy.
  4. B-Use calming scents like lavender or chamomile.
  5. N-Don’t check the clock if you wake up during the night.
  6. B-Exercise regularly (but not too close to bedtime).
  7. I-Try a relaxing activity before bed (e.g., reading, gentle stretching).
  8. N-Practice deep breathing or relaxation techniques before sleep.
  9. N-Keep the bedroom cool and comfortable.
  10. G-Avoid using screens (phones, tablets, TVs) 1 hour before bed.
  11. G-Try progressive muscle relaxation while lying in bed.
  12. G-Write down your worries or a to-do list before bed to clear your mind.
  13. O-Use the bed only for sleeping (not for watching TV or scrolling on your phone).
  14. O-Keep a consistent wake-up time, even on weekends.
  15. I-Get sunlight exposure during the day.
  16. N-Plan your next day in advance to reduce bedtime stress.
  17. O-Take a warm shower or bath before bed.
  18. B-Go to bed at the same time every night.
  19. G-Avoid drinking lots of fluids right before bed.
  20. B-Avoid heavy meals 2-3 hours before bedtime.
  21. G-Avoid napping for more than 20–30 minutes during the day.
  22. I-Practice gratitude by thinking of three good things that happened during the day.
  23. I-Listen to calming music or nature sounds before bed.
  24. B-Avoid eating sugary snacks late at night.
  25. O-Avoid smoking or using nicotine close to bedtime.