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

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