Limit napsto 20–30minutesAvoidemotionalTV shows ormoviesbefore bedStayhydratedduring thedayAvoidheavymeals lateat nightTrackyour sleeppatternsSet awind-downroutineAvoidsleepingwith theTV onPracticedeepbreathingListen tocalmingmusicUseblackoutcurtainsUse redor ambernightlightsUse asunrisealarmclockRemoveelectronicsfrom thebedroomUsesupportivepillowsAvoid"doomscrolling,"or excessivelyreading negativenews before bedKeep yourbedroomcoolGetmorningsunlightexposureAvoid loudmusic intheeveningKeep a “noscreens”zone inyour homeAvoidsleepingwith brightLED clocksPracticegratitudeAvoidstressfulconversationsbefore bedMeditatebeforebedTryprogressivemusclerelaxationAvoidstimulatingcontentbefore bedTake awalk afterdinnerAvoidcaffeinehidden infoods (e.g.,chocolate)Go to bedat the sametime 3 daysin a rowUse asleepmaskCreate ato-do listfortomorrowLimit sugarintake intheeveningTry a guidedsleepmeditation orsleep story onthe Calm appVisualizea peacefulplaceRead aphysicalbookbefore bedUse asleeptrackingappKeep yourbedroomtidyAvoidmultitaskinglate at nightAvoidintenseworkoutsclose tobedtimeAcceptoccasionalsleeplessnessKeep aconsistentdailyroutineAvoidspicyfoodsbefore bedPracticeself-compassionUse asleepdiaryUse acomfortablemattressDrinkherbal teabeforebedExerciseregularlyTurn offnotificationsat nightDon’twork inbedAvoidsleepingin onweekendsStretchbeforebedLimitscreentime duringthe dayGraduallyadjustyour sleepscheduleUsecalmingscents likelavenderUse bluelightfiltersAvoid clock-watchingduring thenightDim lightsbeforebedUse aweightedblanket forcomfortKeep aconsistentwake-up timeeven afterpoor sleepAvoidcaffeineafter 2 PMAvoidscreens 1hourbefore bedDo lightchores intheeveningAvoidbeingsedentaryall dayLimitdecision-making atnightWake up atthe sametime 3 daysin a rowAvoidoverthinkingat bedtimeReducenoise withearplugs orwhite noiseDo gentleyoga intheeveningTake awarmbath orshowerAvoidcheckingemailsbefore bedLimitalcoholbeforebedJournalyourthoughtsCreate abedtimeritualPractice adigitaldetoxweekendAvoidsnoozingyouralarmAvoidargumentsor intensediscussionsbefore bedLimit napsto 20–30minutesAvoidemotionalTV shows ormoviesbefore bedStayhydratedduring thedayAvoidheavymeals lateat nightTrackyour sleeppatternsSet awind-downroutineAvoidsleepingwith theTV onPracticedeepbreathingListen tocalmingmusicUseblackoutcurtainsUse redor ambernightlightsUse asunrisealarmclockRemoveelectronicsfrom thebedroomUsesupportivepillowsAvoid"doomscrolling,"or excessivelyreading negativenews before bedKeep yourbedroomcoolGetmorningsunlightexposureAvoid loudmusic intheeveningKeep a “noscreens”zone inyour homeAvoidsleepingwith brightLED clocksPracticegratitudeAvoidstressfulconversationsbefore bedMeditatebeforebedTryprogressivemusclerelaxationAvoidstimulatingcontentbefore bedTake awalk afterdinnerAvoidcaffeinehidden infoods (e.g.,chocolate)Go to bedat the sametime 3 daysin a rowUse asleepmaskCreate ato-do listfortomorrowLimit sugarintake intheeveningTry a guidedsleepmeditation orsleep story onthe Calm appVisualizea peacefulplaceRead aphysicalbookbefore bedUse asleeptrackingappKeep yourbedroomtidyAvoidmultitaskinglate at nightAvoidintenseworkoutsclose tobedtimeAcceptoccasionalsleeplessnessKeep aconsistentdailyroutineAvoidspicyfoodsbefore bedPracticeself-compassionUse asleepdiaryUse acomfortablemattressDrinkherbal teabeforebedExerciseregularlyTurn offnotificationsat nightDon’twork inbedAvoidsleepingin onweekendsStretchbeforebedLimitscreentime duringthe dayGraduallyadjustyour sleepscheduleUsecalmingscents likelavenderUse bluelightfiltersAvoid clock-watchingduring thenightDim lightsbeforebedUse aweightedblanket forcomfortKeep aconsistentwake-up timeeven afterpoor sleepAvoidcaffeineafter 2 PMAvoidscreens 1hourbefore bedDo lightchores intheeveningAvoidbeingsedentaryall dayLimitdecision-making atnightWake up atthe sametime 3 daysin a rowAvoidoverthinkingat bedtimeReducenoise withearplugs orwhite noiseDo gentleyoga intheeveningTake awarmbath orshowerAvoidcheckingemailsbefore bedLimitalcoholbeforebedJournalyourthoughtsCreate abedtimeritualPractice adigitaldetoxweekendAvoidsnoozingyouralarmAvoidargumentsor intensediscussionsbefore bed

LiveIT Sleep Hygiene Bingo Challenge - 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. Limit naps to 20–30 minutes
  2. Avoid emotional TV shows or movies before bed
  3. Stay hydrated during the day
  4. Avoid heavy meals late at night
  5. Track your sleep patterns
  6. Set a wind-down routine
  7. Avoid sleeping with the TV on
  8. Practice deep breathing
  9. Listen to calming music
  10. Use blackout curtains
  11. Use red or amber night lights
  12. Use a sunrise alarm clock
  13. Remove electronics from the bedroom
  14. Use supportive pillows
  15. Avoid "doomscrolling," or excessively reading negative news before bed
  16. Keep your bedroom cool
  17. Get morning sunlight exposure
  18. Avoid loud music in the evening
  19. Keep a “no screens” zone in your home
  20. Avoid sleeping with bright LED clocks
  21. Practice gratitude
  22. Avoid stressful conversations before bed
  23. Meditate before bed
  24. Try progressive muscle relaxation
  25. Avoid stimulating content before bed
  26. Take a walk after dinner
  27. Avoid caffeine hidden in foods (e.g., chocolate)
  28. Go to bed at the same time 3 days in a row
  29. Use a sleep mask
  30. Create a to-do list for tomorrow
  31. Limit sugar intake in the evening
  32. Try a guided sleep meditation or sleep story on the Calm app
  33. Visualize a peaceful place
  34. Read a physical book before bed
  35. Use a sleep tracking app
  36. Keep your bedroom tidy
  37. Avoid multitasking late at night
  38. Avoid intense workouts close to bedtime
  39. Accept occasional sleeplessness
  40. Keep a consistent daily routine
  41. Avoid spicy foods before bed
  42. Practice self-compassion
  43. Use a sleep diary
  44. Use a comfortable mattress
  45. Drink herbal tea before bed
  46. Exercise regularly
  47. Turn off notifications at night
  48. Don’t work in bed
  49. Avoid sleeping in on weekends
  50. Stretch before bed
  51. Limit screen time during the day
  52. Gradually adjust your sleep schedule
  53. Use calming scents like lavender
  54. Use blue light filters
  55. Avoid clock-watching during the night
  56. Dim lights before bed
  57. Use a weighted blanket for comfort
  58. Keep a consistent wake-up time even after poor sleep
  59. Avoid caffeine after 2 PM
  60. Avoid screens 1 hour before bed
  61. Do light chores in the evening
  62. Avoid being sedentary all day
  63. Limit decision-making at night
  64. Wake up at the same time 3 days in a row
  65. Avoid overthinking at bedtime
  66. Reduce noise with earplugs or white noise
  67. Do gentle yoga in the evening
  68. Take a warm bath or shower
  69. Avoid checking emails before bed
  70. Limit alcohol before bed
  71. Journal your thoughts
  72. Create a bedtime ritual
  73. Practice a digital detox weekend
  74. Avoid snoozing your alarm
  75. Avoid arguments or intense discussions before bed