NoVigorousExerciseBefore BedPracticeDeepBreathingCoolRoomTempAvoidNapsUse aSleepMaskNoReadingin BedDrink fullglass ofwaterMinimizeNoiseDo NotUse CellPhone inBedUse WhiteNoiseMachine ifNecessaryCalmingmusicUseBlackoutCurtainsDo NotShareBed WithPet(s)No HeavyMealsBeforeBedtimeUse aSleep AidifPrescribedNoAlcoholDrinkWarm Milkor CalmingTeaDo NotEat inBedReduceCaffeineIntakeGetInto aRoutineCoolsheetsNoNicotineNearBedtimeDo NotDrinkFluidsAfter 8 PMUseEarPlugsDo NotWatch TVin BedMinimizeLightGet in aComfortablePositionNoVigorousExerciseBefore BedPracticeDeepBreathingCoolRoomTempAvoidNapsUse aSleepMaskNoReadingin BedDrink fullglass ofwaterMinimizeNoiseDo NotUse CellPhone inBedUse WhiteNoiseMachine ifNecessaryCalmingmusicUseBlackoutCurtainsDo NotShareBed WithPet(s)No HeavyMealsBeforeBedtimeUse aSleep AidifPrescribedNoAlcoholDrinkWarm Milkor CalmingTeaDo NotEat inBedReduceCaffeineIntakeGetInto aRoutineCoolsheetsNoNicotineNearBedtimeDo NotDrinkFluidsAfter 8 PMUseEarPlugsDo NotWatch TVin BedMinimizeLightGet 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 Vigorous Exercise Before Bed
  2. Practice Deep Breathing
  3. Cool Room Temp
  4. Avoid Naps
  5. Use a Sleep Mask
  6. No Reading in Bed
  7. Drink full glass of water
  8. Minimize Noise
  9. Do Not Use Cell Phone in Bed
  10. Use White Noise Machine if Necessary
  11. Calming music
  12. Use Blackout Curtains
  13. Do Not Share Bed With Pet(s)
  14. No Heavy Meals Before Bedtime
  15. Use a Sleep Aid if Prescribed
  16. No Alcohol
  17. Drink Warm Milk or Calming Tea
  18. Do Not Eat in Bed
  19. Reduce Caffeine Intake
  20. Get Into a Routine
  21. Cool sheets
  22. No Nicotine Near Bedtime
  23. Do Not Drink Fluids After 8 PM
  24. Use Ear Plugs
  25. Do Not Watch TV in Bed
  26. Minimize Light
  27. Get in a Comfortable Position