Try progressivemusclerelaxation whilelying in bedKeep aconsistentwake-uptime, even onweekendsKeep thebedroomcool andcomfortableAvoid eatingsugarysnacks lateat nightPlan yournext dayinadvanceDon't checkthe clock ifyou wake upduring thenightGet sunlightexposureduring thedayListen tocalming musicor naturesounds beforebedAvoidnapping formore than20-30 minsper dayAvoidsmoking ornicotineclose tobedtimeUseearplugs ornoise-cancellingdevicesAvoiddrinking lotsof fluids rightbefore bedWrite downyour worries ora to-do listbefore bed toclear your mindCreate abedtimeroutine andstick to itAvoid usingscreens(phones, TV,tablet) one hourbefore bedAvoid heavymeals 2-3hours beforebedtimeTake a warmshower orbath beforebedUse calmingscents (e.g.Lavender,chamomile)Practicegratitude bythinking of threegood things thathave happenedduring the dayPractice deepbreathing orrelaxationtechniquesbefore sleepTry a relaxingactivity beforebed (e.g.reading, gentlestretching)Avoidcaffeine intheafternoon oreveningGo to bedat thesame timeevery nightUse the bedonly forsleeping (notwatching TVor phone)Exerciseregularly (butnot too closeto bedtime)Try progressivemusclerelaxation whilelying in bedKeep aconsistentwake-uptime, even onweekendsKeep thebedroomcool andcomfortableAvoid eatingsugarysnacks lateat nightPlan yournext dayinadvanceDon't checkthe clock ifyou wake upduring thenightGet sunlightexposureduring thedayListen tocalming musicor naturesounds beforebedAvoidnapping formore than20-30 minsper dayAvoidsmoking ornicotineclose tobedtimeUseearplugs ornoise-cancellingdevicesAvoiddrinking lotsof fluids rightbefore bedWrite downyour worries ora to-do listbefore bed toclear your mindCreate abedtimeroutine andstick to itAvoid usingscreens(phones, TV,tablet) one hourbefore bedAvoid heavymeals 2-3hours beforebedtimeTake a warmshower orbath beforebedUse calmingscents (e.g.Lavender,chamomile)Practicegratitude bythinking of threegood things thathave happenedduring the dayPractice deepbreathing orrelaxationtechniquesbefore sleepTry a relaxingactivity beforebed (e.g.reading, gentlestretching)Avoidcaffeine intheafternoon oreveningGo to bedat thesame timeevery nightUse the bedonly forsleeping (notwatching TVor phone)Exerciseregularly (butnot too closeto bedtime)

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