wake upat aconsistenttimethought-dumpjournalbefore bedwhitenoiseeyemaskglass ofwater atnightstandkeepbedroomcoolearplugsbath orshowerbeforebedweightedblanketno latenightsnackingaconsistentbedtimesunlightexposureduringday30 minsexercisedailynophonein beda wind-downroutinegoodsleepingposturecomfysheetsprioritizingsleep inthebedroomgratitudejournalaromatherapyblack-outcurtainsa "safe"item to fallasleepwithlimitcaffeine tomorningsat least7-9 hoursof sleepwake upat aconsistenttimethought-dumpjournalbefore bedwhitenoiseeyemaskglass ofwater atnightstandkeepbedroomcoolearplugsbath orshowerbeforebedweightedblanketno latenightsnackingaconsistentbedtimesunlightexposureduringday30 minsexercisedailynophonein beda wind-downroutinegoodsleepingposturecomfysheetsprioritizingsleep inthebedroomgratitudejournalaromatherapyblack-outcurtainsa "safe"item to fallasleepwithlimitcaffeine tomorningsat least7-9 hoursof sleep

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