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

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