Took breaksinstead ofpushingthroughfatigueWoke upwithin 1hour of thesame timeGot freshair oncetodayDid slowbreathing3 minbefore bedGot sunlightwithin 30min ofwakingDid a 2-minuteresetbreakAvoidedcaffeineafter 2 PMAvoidedscreens30 minbefore bedSat innaturallight duringthe dayDimmedlights after9 PMDrankwater bymid-morningUsedbed onlyfor sleepAte abalancedlunchUsed aconsistentalarmDid oneenergizingactivitytodayAvoidedenergydrinksEnded theday withlow-stimactivityTook awarmshowerbefore bedAtebreakfastwithin 1 hourof wakingGot out ofbed within10 min ofwakingWent to bedwithin thesame 1-hourwindow 2nightsDrankwaterbeforecaffeineGot 6+hoursof sleepAvoidedTV inbedAvoidednapslonger than30 minDid lightmovementduringdayUsed stairsor stood uponce anhourTook ashort walkbeforenoonCheckedpostureduring thedayHad aconsistentmealscheduleTookvitamins/supplementsas directedRestmattersKeptphoneoff bedNoticedenergylevelmiddayLimitedcaffeine tooneservingWroteworriesdown beforebedtimeAvoidedlying inbed duringthe dayDid a 5-min wind-downroutineDid lightstretchingin theafternoonOpenedcurtainswithin 5 minof wakingTook a 10-minute restinstead ofa napTook breaksinstead ofpushingthroughfatigueWoke upwithin 1hour of thesame timeGot freshair oncetodayDid slowbreathing3 minbefore bedGot sunlightwithin 30min ofwakingDid a 2-minuteresetbreakAvoidedcaffeineafter 2 PMAvoidedscreens30 minbefore bedSat innaturallight duringthe dayDimmedlights after9 PMDrankwater bymid-morningUsedbed onlyfor sleepAte abalancedlunchUsed aconsistentalarmDid oneenergizingactivitytodayAvoidedenergydrinksEnded theday withlow-stimactivityTook awarmshowerbefore bedAtebreakfastwithin 1 hourof wakingGot out ofbed within10 min ofwakingWent to bedwithin thesame 1-hourwindow 2nightsDrankwaterbeforecaffeineGot 6+hoursof sleepAvoidedTV inbedAvoidednapslonger than30 minDid lightmovementduringdayUsed stairsor stood uponce anhourTook ashort walkbeforenoonCheckedpostureduring thedayHad aconsistentmealscheduleTookvitamins/supplementsas directedRestmattersKeptphoneoff bedNoticedenergylevelmiddayLimitedcaffeine tooneservingWroteworriesdown beforebedtimeAvoidedlying inbed duringthe dayDid a 5-min wind-downroutineDid lightstretchingin theafternoonOpenedcurtainswithin 5 minof wakingTook a 10-minute restinstead ofa nap

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