Do NotShareBed WithPet(s)NoAlcoholUse WhiteNoiseMachine ifNecessaryDo NotUse CellPhone inBedMinimizeLightReduceCaffeineIntakeCoolRoomTempMinimizeNoiseNoNicotineNearBedtimeCoolsheetsDrink fullglass ofwaterNoVigorousExerciseBefore BedDo NotWatch TVin BedUse aSleepMaskGet in aComfortablePositionPracticeDeepBreathingAvoidNapsUseBlackoutCurtainsDrinkWarm Milkor CalmingTeaDo NotDrinkFluidsAfter 8 PMUseEarPlugsNoReadingin BedUse aSleep AidifPrescribedCalmingmusicNo HeavyMealsBeforeBedtimeDo NotEat inBedGetInto aRoutineDo NotShareBed WithPet(s)NoAlcoholUse WhiteNoiseMachine ifNecessaryDo NotUse CellPhone inBedMinimizeLightReduceCaffeineIntakeCoolRoomTempMinimizeNoiseNoNicotineNearBedtimeCoolsheetsDrink fullglass ofwaterNoVigorousExerciseBefore BedDo NotWatch TVin BedUse aSleepMaskGet in aComfortablePositionPracticeDeepBreathingAvoidNapsUseBlackoutCurtainsDrinkWarm Milkor CalmingTeaDo NotDrinkFluidsAfter 8 PMUseEarPlugsNoReadingin BedUse aSleep AidifPrescribedCalmingmusicNo HeavyMealsBeforeBedtimeDo NotEat inBedGetInto aRoutine

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