UsesupportivepillowsDo gentleyoga intheeveningPracticeself-compassionAvoidintenseworkoutsclose tobedtimeRead aphysicalbookbefore bedUse bluelightfiltersAvoid"doomscrolling,"or excessivelyreading negativenews before bedLimitalcoholbeforebedRemoveelectronicsfrom thebedroomLimit napsto 20–30minutesMeditatebeforebedAvoidcheckingemailsbefore bedTurn offnotificationsat nightKeep yourbedroomcoolPracticegratitudeAvoidoverthinkingat bedtimeListen tocalmingmusicDon’twork inbedGo to bedat the sametime 3 daysin a rowTrackyour sleeppatternsLimitdecision-making atnightDo lightchores intheeveningUse asleeptrackingappStayhydratedduring thedayAvoidsleepingwith brightLED clocksJournalyourthoughtsWake up atthe sametime 3 daysin a rowAvoidmultitaskinglate at nightDim lightsbeforebedUse redor ambernightlightsTake awalk afterdinnerGraduallyadjustyour sleepscheduleReducenoise withearplugs orwhite noiseVisualizea peacefulplaceKeep a “noscreens”zone inyour homeCreate abedtimeritualAvoid clock-watchingduring thenightLimit sugarintake intheeveningKeep aconsistentwake-up timeeven afterpoor sleepAvoidemotionalTV shows ormoviesbefore bedUsecalmingscents likelavenderAvoidcaffeineafter 2 PMAvoidstimulatingcontentbefore bedAvoid loudmusic intheeveningAvoidsleepingin onweekendsTryprogressivemusclerelaxationAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidheavymeals lateat nightTry a guidedsleepmeditation orsleep story onthe Calm appStretchbeforebedAvoidargumentsor intensediscussionsbefore bedLimitscreentime duringthe dayAvoidsleepingwith theTV onUse aweightedblanket forcomfortExerciseregularlySet awind-downroutineTake awarmbath orshowerGetmorningsunlightexposureUse asunrisealarmclockDrinkherbal teabeforebedAcceptoccasionalsleeplessnessAvoidscreens 1hourbefore bedKeep yourbedroomtidyAvoidspicyfoodsbefore bedAvoidstressfulconversationsbefore bedPractice adigitaldetoxweekendUse asleepdiaryPracticedeepbreathingAvoidbeingsedentaryall dayUseblackoutcurtainsUse asleepmaskAvoidsnoozingyouralarmUse acomfortablemattressCreate ato-do listfortomorrowKeep aconsistentdailyroutineUsesupportivepillowsDo gentleyoga intheeveningPracticeself-compassionAvoidintenseworkoutsclose tobedtimeRead aphysicalbookbefore bedUse bluelightfiltersAvoid"doomscrolling,"or excessivelyreading negativenews before bedLimitalcoholbeforebedRemoveelectronicsfrom thebedroomLimit napsto 20–30minutesMeditatebeforebedAvoidcheckingemailsbefore bedTurn offnotificationsat nightKeep yourbedroomcoolPracticegratitudeAvoidoverthinkingat bedtimeListen tocalmingmusicDon’twork inbedGo to bedat the sametime 3 daysin a rowTrackyour sleeppatternsLimitdecision-making atnightDo lightchores intheeveningUse asleeptrackingappStayhydratedduring thedayAvoidsleepingwith brightLED clocksJournalyourthoughtsWake up atthe sametime 3 daysin a rowAvoidmultitaskinglate at nightDim lightsbeforebedUse redor ambernightlightsTake awalk afterdinnerGraduallyadjustyour sleepscheduleReducenoise withearplugs orwhite noiseVisualizea peacefulplaceKeep a “noscreens”zone inyour homeCreate abedtimeritualAvoid clock-watchingduring thenightLimit sugarintake intheeveningKeep aconsistentwake-up timeeven afterpoor sleepAvoidemotionalTV shows ormoviesbefore bedUsecalmingscents likelavenderAvoidcaffeineafter 2 PMAvoidstimulatingcontentbefore bedAvoid loudmusic intheeveningAvoidsleepingin onweekendsTryprogressivemusclerelaxationAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidheavymeals lateat nightTry a guidedsleepmeditation orsleep story onthe Calm appStretchbeforebedAvoidargumentsor intensediscussionsbefore bedLimitscreentime duringthe dayAvoidsleepingwith theTV onUse aweightedblanket forcomfortExerciseregularlySet awind-downroutineTake awarmbath orshowerGetmorningsunlightexposureUse asunrisealarmclockDrinkherbal teabeforebedAcceptoccasionalsleeplessnessAvoidscreens 1hourbefore bedKeep yourbedroomtidyAvoidspicyfoodsbefore bedAvoidstressfulconversationsbefore bedPractice adigitaldetoxweekendUse asleepdiaryPracticedeepbreathingAvoidbeingsedentaryall dayUseblackoutcurtainsUse asleepmaskAvoidsnoozingyouralarmUse acomfortablemattressCreate ato-do listfortomorrowKeep aconsistentdailyroutine

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