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