NoAlcoholCalmingmusicUse WhiteNoiseMachine ifNecessaryDo NotDrinkFluidsAfter 8 PMMinimizeNoiseDrink fullglass ofwaterNoVigorousExerciseBefore BedMinimizeLightCoolRoomTempNo HeavyMealsBeforeBedtimeUse aSleepMaskDo NotShareBed WithPet(s)DrinkWarm Milkor CalmingTeaReduceCaffeineIntakeDo NotUse CellPhone inBedUse aSleep AidifPrescribedNoNicotineNearBedtimeUseEarPlugsDo NotEat inBedAvoidNapsDo NotWatch TVin BedPracticeDeepBreathingCoolsheetsNoReadingin BedUseBlackoutCurtainsGetInto aRoutineGet in aComfortablePositionNoAlcoholCalmingmusicUse WhiteNoiseMachine ifNecessaryDo NotDrinkFluidsAfter 8 PMMinimizeNoiseDrink fullglass ofwaterNoVigorousExerciseBefore BedMinimizeLightCoolRoomTempNo HeavyMealsBeforeBedtimeUse aSleepMaskDo NotShareBed WithPet(s)DrinkWarm Milkor CalmingTeaReduceCaffeineIntakeDo NotUse CellPhone inBedUse aSleep AidifPrescribedNoNicotineNearBedtimeUseEarPlugsDo NotEat inBedAvoidNapsDo NotWatch TVin BedPracticeDeepBreathingCoolsheetsNoReadingin BedUseBlackoutCurtainsGetInto aRoutineGet in aComfortablePosition

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