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

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