Take awarmbathSchedulea worrytimeIdentifyyour idealwake timeLower lightintensity1.5 beforebedTurn off allelectronics1 hourbefore bedList yourtriggersfor poorsleepAvoidscreentime 2 hrsbefore bedMindfulnessof thebreathList ideasfor copingwithtriggersList yourunhealthysleephabitsTake anearlymorningwalkGet out ofbed whensleeplessCreate a5-StepwinddownroutineGet intobed onlywhensleepyTrack yoursleep for aweekExercise 4hrs beforebedStretchingor yogaPractice4-7-8breathingList yourHealthysleephabitsChange 1unhealthyhabitReadabout howworryworksTroubleshoota sleephygieneproblemNocaffeineafter12pmCompleteConstructiveWorrysheetTry CognitiveRestructuringStart agratitudejournalDo 1 thingto improveyourbedroomTry usingblueblockerglassesTake awarmbathSchedulea worrytimeIdentifyyour idealwake timeLower lightintensity1.5 beforebedTurn off allelectronics1 hourbefore bedList yourtriggersfor poorsleepAvoidscreentime 2 hrsbefore bedMindfulnessof thebreathList ideasfor copingwithtriggersList yourunhealthysleephabitsTake anearlymorningwalkGet out ofbed whensleeplessCreate a5-StepwinddownroutineGet intobed onlywhensleepyTrack yoursleep for aweekExercise 4hrs beforebedStretchingor yogaPractice4-7-8breathingList yourHealthysleephabitsChange 1unhealthyhabitReadabout howworryworksTroubleshoota sleephygieneproblemNocaffeineafter12pmCompleteConstructiveWorrysheetTry CognitiveRestructuringStart agratitudejournalDo 1 thingto improveyourbedroomTry usingblueblockerglasses

Healthy Sleep Bingo - 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. Take a warm bath
  2. Schedule a worry time
  3. Identify your ideal wake time
  4. Lower light intensity 1.5 before bed
  5. Turn off all electronics 1 hour before bed
  6. List your triggers for poor sleep
  7. Avoid screen time 2 hrs before bed
  8. Mindfulness of the breath
  9. List ideas for coping with triggers
  10. List your unhealthy sleep habits
  11. Take an early morning walk
  12. Get out of bed when sleepless
  13. Create a 5-Step winddown routine
  14. Get into bed only when sleepy
  15. Track your sleep for a week
  16. Exercise 4 hrs before bed
  17. Stretching or yoga
  18. Practice 4-7-8 breathing
  19. List your Healthy sleep habits
  20. Change 1 unhealthy habit
  21. Read about how worry works
  22. Troubleshoot a sleep hygiene problem
  23. No caffeine after 12pm
  24. Complete Constructive Worry sheet
  25. Try Cognitive Restructuring
  26. Start a gratitude journal
  27. Do 1 thing to improve your bedroom
  28. Try using blue blocker glasses