CoolRoomTempDo NotWatch TVin BedNoReadingin BedNoAlcoholUse WhiteNoiseMachine ifNecessaryReduceCaffeineIntakeDo NotEat inBedUse aSleepMaskNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMMinimizeNoiseGet in aComfortablePositionNoVigorousExerciseBefore BedUseBlackoutCurtainsAvoidNapsNoNicotineNearBedtimeCalmingmusicMinimizeLightGetInto aRoutineDrinkWarm Milkor CalmingTeaCoolsheetsDo NotShareBed WithPet(s)Do NotUse CellPhone inBedDrink fullglass ofwaterUseEarPlugsPracticeDeepBreathingUse aSleep AidifPrescribedCoolRoomTempDo NotWatch TVin BedNoReadingin BedNoAlcoholUse WhiteNoiseMachine ifNecessaryReduceCaffeineIntakeDo NotEat inBedUse aSleepMaskNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMMinimizeNoiseGet in aComfortablePositionNoVigorousExerciseBefore BedUseBlackoutCurtainsAvoidNapsNoNicotineNearBedtimeCalmingmusicMinimizeLightGetInto aRoutineDrinkWarm Milkor CalmingTeaCoolsheetsDo NotShareBed WithPet(s)Do NotUse CellPhone inBedDrink fullglass ofwaterUseEarPlugsPracticeDeepBreathingUse aSleep AidifPrescribed

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