Avoidstressfulconversationsbefore bedStretchbeforebedPracticegratitudeStayhydratedduring thedayLimit napsto 20–30minutesUse redor ambernightlightsAvoidmultitaskinglate at nightRead aphysicalbookbefore bedAvoidoverthinkingat bedtimeMeditatebeforebedGraduallyadjustyour sleepscheduleAvoidcaffeineafter 2 PMCreate ato-do listfortomorrowKeep yourbedroomcoolAvoidsnoozingyouralarmPracticedeepbreathingListen tocalmingmusicExerciseregularlyAvoidsleepingwith brightLED clocksPracticeself-compassionTake awalk afterdinnerLimitscreentime duringthe dayAvoidheavymeals lateat nightRemoveelectronicsfrom thebedroomUse aweightedblanket forcomfortGetmorningsunlightexposureUse asleepdiaryPractice adigitaldetoxweekendAvoidcheckingemailsbefore bedLimit sugarintake intheeveningAvoidstimulatingcontentbefore bedReducenoise withearplugs orwhite noiseAvoidscreens 1hourbefore bedTry a guidedsleepmeditation orsleep story onthe Calm appGo to bedat the sametime 3 daysin a rowAcceptoccasionalsleeplessnessUsecalmingscents likelavenderLimitdecision-making atnightAvoidbeingsedentaryall daySet awind-downroutineAvoid"doomscrolling,"or excessivelyreading negativenews before bedKeep aconsistentwake-up timeeven afterpoor sleepJournalyourthoughtsUse asleepmaskTrackyour sleeppatternsKeep yourbedroomtidyAvoidintenseworkoutsclose tobedtimeTake awarmbath orshowerAvoid clock-watchingduring thenightDim lightsbeforebedUsesupportivepillowsWake up atthe sametime 3 daysin a rowLimitalcoholbeforebedAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidsleepingin onweekendsCreate abedtimeritualVisualizea peacefulplaceUse asunrisealarmclockAvoidsleepingwith theTV onTryprogressivemusclerelaxationUseblackoutcurtainsAvoidspicyfoodsbefore bedDrinkherbal teabeforebedAvoidemotionalTV shows ormoviesbefore bedUse acomfortablemattressAvoidargumentsor intensediscussionsbefore bedKeep a “noscreens”zone inyour homeAvoid loudmusic intheeveningDon’twork inbedUse bluelightfiltersDo lightchores intheeveningUse asleeptrackingappDo gentleyoga intheeveningKeep aconsistentdailyroutineTurn offnotificationsat nightAvoidstressfulconversationsbefore bedStretchbeforebedPracticegratitudeStayhydratedduring thedayLimit napsto 20–30minutesUse redor ambernightlightsAvoidmultitaskinglate at nightRead aphysicalbookbefore bedAvoidoverthinkingat bedtimeMeditatebeforebedGraduallyadjustyour sleepscheduleAvoidcaffeineafter 2 PMCreate ato-do listfortomorrowKeep yourbedroomcoolAvoidsnoozingyouralarmPracticedeepbreathingListen tocalmingmusicExerciseregularlyAvoidsleepingwith brightLED clocksPracticeself-compassionTake awalk afterdinnerLimitscreentime duringthe dayAvoidheavymeals lateat nightRemoveelectronicsfrom thebedroomUse aweightedblanket forcomfortGetmorningsunlightexposureUse asleepdiaryPractice adigitaldetoxweekendAvoidcheckingemailsbefore bedLimit sugarintake intheeveningAvoidstimulatingcontentbefore bedReducenoise withearplugs orwhite noiseAvoidscreens 1hourbefore bedTry a guidedsleepmeditation orsleep story onthe Calm appGo to bedat the sametime 3 daysin a rowAcceptoccasionalsleeplessnessUsecalmingscents likelavenderLimitdecision-making atnightAvoidbeingsedentaryall daySet awind-downroutineAvoid"doomscrolling,"or excessivelyreading negativenews before bedKeep aconsistentwake-up timeeven afterpoor sleepJournalyourthoughtsUse asleepmaskTrackyour sleeppatternsKeep yourbedroomtidyAvoidintenseworkoutsclose tobedtimeTake awarmbath orshowerAvoid clock-watchingduring thenightDim lightsbeforebedUsesupportivepillowsWake up atthe sametime 3 daysin a rowLimitalcoholbeforebedAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidsleepingin onweekendsCreate abedtimeritualVisualizea peacefulplaceUse asunrisealarmclockAvoidsleepingwith theTV onTryprogressivemusclerelaxationUseblackoutcurtainsAvoidspicyfoodsbefore bedDrinkherbal teabeforebedAvoidemotionalTV shows ormoviesbefore bedUse acomfortablemattressAvoidargumentsor intensediscussionsbefore bedKeep a “noscreens”zone inyour homeAvoid loudmusic intheeveningDon’twork inbedUse bluelightfiltersDo lightchores intheeveningUse asleeptrackingappDo gentleyoga intheeveningKeep aconsistentdailyroutineTurn offnotificationsat night

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