Exerciseearlier inthe dayScrollingthroughsocial mediabefore bedStudyingor workingin BedDrink coffeeor energydrink late atnightUsephone orTV beforebedWatchingstressfulshowsbefore bedPlayingvideogames lateat nightEatingsugarysnacksbefore bedRoutinewakeup time.Keepinglights onwhile yousleepTakewarmshowerbefore bedExerciserightbeforebedSleeping innoisyenvironmentTurn offelectronics30-60 min.before bedBedroom iscool andcomfortableTakinglong napsduring thedayGetsunlightduring thedayShort nap(20min)early inthe dayCheckingemailsbeforebedKeepbedroomdark andquietDon't usebed forphonescrollingMeditatingbeforebedGo to bedat thesame timeregularly.AvoidCaffeinein theeveningExerciseearlier inthe dayScrollingthroughsocial mediabefore bedStudyingor workingin BedDrink coffeeor energydrink late atnightUsephone orTV beforebedWatchingstressfulshowsbefore bedPlayingvideogames lateat nightEatingsugarysnacksbefore bedRoutinewakeup time.Keepinglights onwhile yousleepTakewarmshowerbefore bedExerciserightbeforebedSleeping innoisyenvironmentTurn offelectronics30-60 min.before bedBedroom iscool andcomfortableTakinglong napsduring thedayGetsunlightduring thedayShort nap(20min)early inthe dayCheckingemailsbeforebedKeepbedroomdark andquietDon't usebed forphonescrollingMeditatingbeforebedGo to bedat thesame timeregularly.AvoidCaffeinein theevening

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