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Choose drinks without caffeine especially in the afternoon and evening
Create a calming bedtime routine (reading stretching breathing)
Do homework and screen time in another space before bed
Eat a small healthy snack if you feel hungry before bed
Finish intense exercise a few hours before bedtime
Get morning sunlight to help your body wake up
Get regular physical activity during the day
Go to bed and wake up around the same time each day (even on weekends)
If you can’t sleep get up and do something calm like read until you feel sleepy (no screens)
Keep clocks notifications and distractions out of sight
Keep naps short and earlier in the day if you need one
Keep your bedroom quiet and peaceful
Limit drinks right before bedtime so sleep isn’t interrupted
Make your bed cozy with pillows and blankets you like
Make your bedroom a comfortable temperature
Make your room dark or dim at bedtime
Practice slow breathing or mindfulness before bed
Spend time winding down instead of rushing into bed
Take a warm shower or bath to help your body relax before bed
Try relaxing activities like drawing journaling or listening to calm music
Turn off screens at least 60-120 minutes before bedtime
Use your bed mainly for sleeping and resting
Use your bedroom as a calm restful space
Write down worries earlier in the evening to clear your mind
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Choose drinks without caffeine especially in the afternoon and evening
Create a calming bedtime routine (reading stretching breathing)
Do homework and screen time in another space before bed
Eat a small healthy snack if you feel hungry before bed
Finish intense exercise a few hours before bedtime
Get morning sunlight to help your body wake up
Get regular physical activity during the day
Go to bed and wake up around the same time each day (even on weekends)
If you can’t sleep get up and do something calm like read until you feel sleepy (no screens)
Keep clocks notifications and distractions out of sight
Keep naps short and earlier in the day if you need one
Keep your bedroom quiet and peaceful
FREE
Limit drinks right before bedtime so sleep isn’t interrupted
Make your bed cozy with pillows and blankets you like
Make your bedroom a comfortable temperature
Make your room dark or dim at bedtime
Practice slow breathing or mindfulness before bed
Spend time winding down instead of rushing into bed
Take a warm shower or bath to help your body relax before bed
Try relaxing activities like drawing journaling or listening to calm music
Turn off screens at least 60-120 minutes before bedtime
Use your bed mainly for sleeping and resting
Use your bedroom as a calm restful space
Write down worries earlier in the evening to clear your mind
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This bingo card was created randomly from a total of 24 words.
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