Short nap(20min)early inthe dayTakewarmshowerbefore bedTurn offelectronics30-60 min.before bedEatingsugarysnacksbefore bedMeditatingbeforebedKeepbedroomdark andquietGo to bedat thesame timeregularly.ExerciserightbeforebedKeepinglights onwhile yousleepUsephone orTV beforebedScrollingthroughsocial mediabefore bedAvoidCaffeinein theeveningRoutinewakeup time.CheckingemailsbeforebedSleeping innoisyenvironmentPlayingvideogames lateat nightDrink coffeeor energydrink late atnightGetsunlightduring thedayBedroom iscool andcomfortableExerciseearlier inthe dayDon't usebed forphonescrollingWatchingstressfulshowsbefore bedStudyingor workingin BedTakinglong napsduring thedayShort nap(20min)early inthe dayTakewarmshowerbefore bedTurn offelectronics30-60 min.before bedEatingsugarysnacksbefore bedMeditatingbeforebedKeepbedroomdark andquietGo to bedat thesame timeregularly.ExerciserightbeforebedKeepinglights onwhile yousleepUsephone orTV beforebedScrollingthroughsocial mediabefore bedAvoidCaffeinein theeveningRoutinewakeup time.CheckingemailsbeforebedSleeping innoisyenvironmentPlayingvideogames lateat nightDrink coffeeor energydrink late atnightGetsunlightduring thedayBedroom iscool andcomfortableExerciseearlier inthe dayDon't usebed forphonescrollingWatchingstressfulshowsbefore bedStudyingor workingin BedTakinglong napsduring theday

Sleep Hygiene - 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. Short nap (20min) early in the day
  2. Take warm shower before bed
  3. Turn off electronics 30-60 min. before bed
  4. Eating sugary snacks before bed
  5. Meditating before bed
  6. Keep bedroom dark and quiet
  7. Go to bed at the same time regularly.
  8. Exercise right before bed
  9. Keeping lights on while you sleep
  10. Use phone or TV before bed
  11. Scrolling through social media before bed
  12. Avoid Caffeine in the evening
  13. Routine wake up time.
  14. Checking emails before bed
  15. Sleeping in noisy environment
  16. Playing video games late at night
  17. Drink coffee or energy drink late at night
  18. Get sunlight during the day
  19. Bedroom is cool and comfortable
  20. Exercise earlier in the day
  21. Don't use bed for phone scrolling
  22. Watching stressful shows before bed
  23. Studying or working in Bed
  24. Taking long naps during the day