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