PracticeDeepBreathingUseBlackoutCurtainsUseEarPlugsMinimizeNoiseMinimizeLightDo NotEat inBedNoVigorousExerciseBefore BedDo NotDrinkFluidsAfter 8 PMNoNicotineNearBedtimeCalmingmusicUse aSleep AidifPrescribedReduceCaffeineIntakeAvoidNapsGetInto aRoutineDo NotShareBed WithPet(s)Use WhiteNoiseMachine ifNecessaryNoAlcoholDo NotUse CellPhone inBedGet in aComfortablePositionUse aSleepMaskNo HeavyMealsBeforeBedtimeNoReadingin BedCoolRoomTempDrinkWarm Milkor CalmingTeaDrink fullglass ofwaterCoolsheetsDo NotWatch TVin BedPracticeDeepBreathingUseBlackoutCurtainsUseEarPlugsMinimizeNoiseMinimizeLightDo NotEat inBedNoVigorousExerciseBefore BedDo NotDrinkFluidsAfter 8 PMNoNicotineNearBedtimeCalmingmusicUse aSleep AidifPrescribedReduceCaffeineIntakeAvoidNapsGetInto aRoutineDo NotShareBed WithPet(s)Use WhiteNoiseMachine ifNecessaryNoAlcoholDo NotUse CellPhone inBedGet in aComfortablePositionUse aSleepMaskNo HeavyMealsBeforeBedtimeNoReadingin BedCoolRoomTempDrinkWarm Milkor CalmingTeaDrink fullglass ofwaterCoolsheetsDo 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. Practice Deep Breathing
  2. Use Blackout Curtains
  3. Use Ear Plugs
  4. Minimize Noise
  5. Minimize Light
  6. Do Not Eat in Bed
  7. No Vigorous Exercise Before Bed
  8. Do Not Drink Fluids After 8 PM
  9. No Nicotine Near Bedtime
  10. Calming music
  11. Use a Sleep Aid if Prescribed
  12. Reduce Caffeine Intake
  13. Avoid Naps
  14. Get Into a Routine
  15. Do Not Share Bed With Pet(s)
  16. Use White Noise Machine if Necessary
  17. No Alcohol
  18. Do Not Use Cell Phone in Bed
  19. Get in a Comfortable Position
  20. Use a Sleep Mask
  21. No Heavy Meals Before Bedtime
  22. No Reading in Bed
  23. Cool Room Temp
  24. Drink Warm Milk or Calming Tea
  25. Drink full glass of water
  26. Cool sheets
  27. Do Not Watch TV in Bed