Exerciseearlier inthe dayKeepinglights onwhile yousleepPlayingvideogames lateat nightScrollingthroughsocial mediabefore bedDrink coffeeor energydrink late atnightStudyingor workingin BedTakewarmshowerbefore bedTakinglong napsduring thedayMeditatingbeforebedGetsunlightduring thedaySleeping innoisyenvironmentBedroom iscool andcomfortableKeepbedroomdark andquietWatchingstressfulshowsbefore bedUsephone orTV beforebedEatingsugarysnacksbefore bedCheckingemailsbeforebedRoutinewakeup time.Don't usebed forphonescrollingAvoidCaffeinein theeveningShort nap(20min)early inthe dayExerciserightbeforebedGo to bedat thesame timeregularly.Turn offelectronics30-60 min.before bedExerciseearlier inthe dayKeepinglights onwhile yousleepPlayingvideogames lateat nightScrollingthroughsocial mediabefore bedDrink coffeeor energydrink late atnightStudyingor workingin BedTakewarmshowerbefore bedTakinglong napsduring thedayMeditatingbeforebedGetsunlightduring thedaySleeping innoisyenvironmentBedroom iscool andcomfortableKeepbedroomdark andquietWatchingstressfulshowsbefore bedUsephone orTV beforebedEatingsugarysnacksbefore bedCheckingemailsbeforebedRoutinewakeup time.Don't usebed forphonescrollingAvoidCaffeinein theeveningShort nap(20min)early inthe dayExerciserightbeforebedGo to bedat thesame timeregularly.Turn offelectronics30-60 min.before bed

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