Wroteworriesdown beforebedtimeAvoidedlying inbed duringthe dayNoticedenergylevelmiddayDid a 5-min wind-downroutineSat innaturallight duringthe dayDid lightstretchingin theafternoonAte abalancedlunchAvoidedTV inbedDid a 2-minuteresetbreakDrankwaterbeforecaffeineDid oneenergizingactivitytodayRestmattersDimmedlights after9 PMGot out ofbed within10 min ofwakingTook ashort walkbeforenoonAvoidedenergydrinksLimitedcaffeine tooneservingGot sunlightwithin 30min ofwakingTookvitamins/supplementsas directedAvoidednapslonger than30 minKeptphoneoff bedTook awarmshowerbefore bedUsedbed onlyfor sleepTook a 10-minute restinstead ofa napGot 6+hoursof sleepAvoidedscreens30 minbefore bedCheckedpostureduring thedayAvoidedcaffeineafter 2 PMDid lightmovementduringdayWent to bedwithin thesame 1-hourwindow 2nightsTook breaksinstead ofpushingthroughfatigueWoke upwithin 1hour of thesame timeUsed stairsor stood uponce anhourGot freshair oncetodayDrankwater bymid-morningAtebreakfastwithin 1 hourof wakingUsed aconsistentalarmOpenedcurtainswithin 5 minof wakingEnded theday withlow-stimactivityDid slowbreathing3 minbefore bedHad aconsistentmealscheduleWroteworriesdown beforebedtimeAvoidedlying inbed duringthe dayNoticedenergylevelmiddayDid a 5-min wind-downroutineSat innaturallight duringthe dayDid lightstretchingin theafternoonAte abalancedlunchAvoidedTV inbedDid a 2-minuteresetbreakDrankwaterbeforecaffeineDid oneenergizingactivitytodayRestmattersDimmedlights after9 PMGot out ofbed within10 min ofwakingTook ashort walkbeforenoonAvoidedenergydrinksLimitedcaffeine tooneservingGot sunlightwithin 30min ofwakingTookvitamins/supplementsas directedAvoidednapslonger than30 minKeptphoneoff bedTook awarmshowerbefore bedUsedbed onlyfor sleepTook a 10-minute restinstead ofa napGot 6+hoursof sleepAvoidedscreens30 minbefore bedCheckedpostureduring thedayAvoidedcaffeineafter 2 PMDid lightmovementduringdayWent to bedwithin thesame 1-hourwindow 2nightsTook breaksinstead ofpushingthroughfatigueWoke upwithin 1hour of thesame timeUsed stairsor stood uponce anhourGot freshair oncetodayDrankwater bymid-morningAtebreakfastwithin 1 hourof wakingUsed aconsistentalarmOpenedcurtainswithin 5 minof wakingEnded theday withlow-stimactivityDid slowbreathing3 minbefore bedHad aconsistentmealschedule

Sleep & Energy - 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. Wrote worries down before bedtime
  2. Avoided lying in bed during the day
  3. Noticed energy level midday
  4. Did a 5-min wind-down routine
  5. Sat in natural light during the day
  6. Did light stretching in the afternoon
  7. Ate a balanced lunch
  8. Avoided TV in bed
  9. Did a 2-minute reset break
  10. Drank water before caffeine
  11. Did one energizing activity today
  12. Rest matters
  13. Dimmed lights after 9 PM
  14. Got out of bed within 10 min of waking
  15. Took a short walk before noon
  16. Avoided energy drinks
  17. Limited caffeine to one serving
  18. Got sunlight within 30 min of waking
  19. Took vitamins/supplements as directed
  20. Avoided naps longer than 30 min
  21. Kept phone off bed
  22. Took a warm shower before bed
  23. Used bed only for sleep
  24. Took a 10-minute rest instead of a nap
  25. Got 6+ hours of sleep
  26. Avoided screens 30 min before bed
  27. Checked posture during the day
  28. Avoided caffeine after 2 PM
  29. Did light movement during day
  30. Went to bed within the same 1-hour window 2 nights
  31. Took breaks instead of pushing through fatigue
  32. Woke up within 1 hour of the same time
  33. Used stairs or stood up once an hour
  34. Got fresh air once today
  35. Drank water by mid-morning
  36. Ate breakfast within 1 hour of waking
  37. Used a consistent alarm
  38. Opened curtains within 5 min of waking
  39. Ended the day with low-stim activity
  40. Did slow breathing 3 min before bed
  41. Had a consistent meal schedule