a wind-downroutineeyemaskaconsistentbedtimecomfysheetsweightedblanketsunlightexposureduringdaywake upat aconsistenttimewhitenoisegratitudejournalthought-dumpjournalbefore bedno latenightsnackingearplugsnophonein bedaromatherapyshower orbathbeforebedat least7-9 hoursof sleepglass ofwater atnightstandkeepbedroomcoola "safe"item to fallasleepwithprioritizingsleep inthebedroomgoodsleepingposture30 minsexercisedailylimitcaffeine tomorningsblack-outcurtainsa wind-downroutineeyemaskaconsistentbedtimecomfysheetsweightedblanketsunlightexposureduringdaywake upat aconsistenttimewhitenoisegratitudejournalthought-dumpjournalbefore bedno latenightsnackingearplugsnophonein bedaromatherapyshower orbathbeforebedat least7-9 hoursof sleepglass ofwater atnightstandkeepbedroomcoola "safe"item to fallasleepwithprioritizingsleep inthebedroomgoodsleepingposture30 minsexercisedailylimitcaffeine tomorningsblack-outcurtains

Sleep Hygiene Bingo - 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.


1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
  1. a wind-down routine
  2. eyemask
  3. a consistent bedtime
  4. comfy sheets
  5. weighted blanket
  6. sunlight exposure during day
  7. wake up at a consistent time
  8. white noise
  9. gratitude journal
  10. thought-dump journal before bed
  11. no late night snacking
  12. earplugs
  13. no phone in bed
  14. aromatherapy
  15. shower or bath before bed
  16. at least 7-9 hours of sleep
  17. glass of water at nightstand
  18. keep bedroom cool
  19. a "safe" item to fall asleep with
  20. prioritizing sleep in the bedroom
  21. good sleeping posture
  22. 30 mins exercise daily
  23. limit caffeine to mornings
  24. black-out curtains