Do NotUse CellPhone inBedDo NotEat inBedDrink fullglass ofwaterCoolsheetsMinimizeLightUseBlackoutCurtainsNoVigorousExerciseBefore BedPracticeDeepBreathingDo NotWatch TVin BedReduceCaffeineIntakeNoAlcoholUse aSleep AidifPrescribedGet in aComfortablePositionNoNicotineNearBedtimeUseEarPlugsMinimizeNoiseCalmingmusicUse WhiteNoiseMachine ifNecessaryDo NotDrinkFluidsAfter 8 PMUse aSleepMaskNoReadingin BedDo NotShareBed WithPet(s)GetInto aRoutineAvoidNapsNo HeavyMealsBeforeBedtimeCoolRoomTempDrinkWarm Milkor CalmingTeaDo NotUse CellPhone inBedDo NotEat inBedDrink fullglass ofwaterCoolsheetsMinimizeLightUseBlackoutCurtainsNoVigorousExerciseBefore BedPracticeDeepBreathingDo NotWatch TVin BedReduceCaffeineIntakeNoAlcoholUse aSleep AidifPrescribedGet in aComfortablePositionNoNicotineNearBedtimeUseEarPlugsMinimizeNoiseCalmingmusicUse WhiteNoiseMachine ifNecessaryDo NotDrinkFluidsAfter 8 PMUse aSleepMaskNoReadingin BedDo NotShareBed WithPet(s)GetInto aRoutineAvoidNapsNo HeavyMealsBeforeBedtimeCoolRoomTempDrinkWarm Milkor CalmingTea

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