GetInto aRoutineMinimizeLightDrinkWarm Milkor CalmingTeaNoAlcoholDo NotEat inBedNoReadingin BedGet in aComfortablePositionNoNicotineNearBedtimeCoolsheetsUse aSleep AidifPrescribedCalmingmusicUseBlackoutCurtainsCoolRoomTempUseEarPlugsUse WhiteNoiseMachine ifNecessaryUse aSleepMaskAvoidNapsDo NotUse CellPhone inBedPracticeDeepBreathingDo NotShareBed WithPet(s)MinimizeNoiseReduceCaffeineIntakeNoVigorousExerciseBefore BedDrink fullglass ofwaterNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin BedGetInto aRoutineMinimizeLightDrinkWarm Milkor CalmingTeaNoAlcoholDo NotEat inBedNoReadingin BedGet in aComfortablePositionNoNicotineNearBedtimeCoolsheetsUse aSleep AidifPrescribedCalmingmusicUseBlackoutCurtainsCoolRoomTempUseEarPlugsUse WhiteNoiseMachine ifNecessaryUse aSleepMaskAvoidNapsDo NotUse CellPhone inBedPracticeDeepBreathingDo NotShareBed WithPet(s)MinimizeNoiseReduceCaffeineIntakeNoVigorousExerciseBefore BedDrink fullglass ofwaterNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin Bed

Good 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. Get Into a Routine
  2. Minimize Light
  3. Drink Warm Milk or Calming Tea
  4. No Alcohol
  5. Do Not Eat in Bed
  6. No Reading in Bed
  7. Get in a Comfortable Position
  8. No Nicotine Near Bedtime
  9. Cool sheets
  10. Use a Sleep Aid if Prescribed
  11. Calming music
  12. Use Blackout Curtains
  13. Cool Room Temp
  14. Use Ear Plugs
  15. Use White Noise Machine if Necessary
  16. Use a Sleep Mask
  17. Avoid Naps
  18. Do Not Use Cell Phone in Bed
  19. Practice Deep Breathing
  20. Do Not Share Bed With Pet(s)
  21. Minimize Noise
  22. Reduce Caffeine Intake
  23. No Vigorous Exercise Before Bed
  24. Drink full glass of water
  25. No Heavy Meals Before Bedtime
  26. Do Not Drink Fluids After 8 PM
  27. Do Not Watch TV in Bed