Don't checkthe clock ifyou wake upduring thenightWrite downyour worries ora to-do listbefore bed toclear your mindTake a warmshower orbath beforebedTry a relaxingactivity beforebed (e.g.reading, gentlestretching)Use calmingscents (e.g.Lavender,chamomile)Try progressivemusclerelaxation whilelying in bedGet sunlightexposureduring thedayPlan yournext dayinadvanceAvoiddrinking lotsof fluids rightbefore bedUse the bedonly forsleeping (notwatching TVor phone)Avoid usingscreens(phones, TV,tablet) one hourbefore bedAvoid heavymeals 2-3hours beforebedtimePracticegratitude bythinking of threegood things thathave happenedduring the dayListen tocalming musicor naturesounds beforebedGo to bedat thesame timeevery nightAvoid eatingsugarysnacks lateat nightExerciseregularly (butnot too closeto bedtime)Practice deepbreathing orrelaxationtechniquesbefore sleepUseearplugs ornoise-cancellingdevicesAvoidcaffeine intheafternoon oreveningKeep thebedroomcool andcomfortableKeep aconsistentwake-uptime, even onweekendsAvoidsmoking ornicotineclose tobedtimeAvoidnapping formore than20-30 minsper dayCreate abedtimeroutine andstick to itDon't checkthe clock ifyou wake upduring thenightWrite downyour worries ora to-do listbefore bed toclear your mindTake a warmshower orbath beforebedTry a relaxingactivity beforebed (e.g.reading, gentlestretching)Use calmingscents (e.g.Lavender,chamomile)Try progressivemusclerelaxation whilelying in bedGet sunlightexposureduring thedayPlan yournext dayinadvanceAvoiddrinking lotsof fluids rightbefore bedUse the bedonly forsleeping (notwatching TVor phone)Avoid usingscreens(phones, TV,tablet) one hourbefore bedAvoid heavymeals 2-3hours beforebedtimePracticegratitude bythinking of threegood things thathave happenedduring the dayListen tocalming musicor naturesounds beforebedGo to bedat thesame timeevery nightAvoid eatingsugarysnacks lateat nightExerciseregularly (butnot too closeto bedtime)Practice deepbreathing orrelaxationtechniquesbefore sleepUseearplugs ornoise-cancellingdevicesAvoidcaffeine intheafternoon oreveningKeep thebedroomcool andcomfortableKeep aconsistentwake-uptime, even onweekendsAvoidsmoking ornicotineclose tobedtimeAvoidnapping formore than20-30 minsper dayCreate abedtimeroutine andstick to it

Sleep Hygiene - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. 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.


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