PracticeDeepBreathingUse aSleep AidifPrescribedCoolRoomTempNoAlcoholGetInto aRoutineReduceCaffeineIntakeMinimizeNoiseNoNicotineNearBedtimeDrinkWarm Milkor CalmingTeaGet in aComfortablePositionUseBlackoutCurtainsCoolsheetsDo NotUse CellPhone inBedUse WhiteNoiseMachine ifNecessaryDo NotShareBed WithPet(s)UseEarPlugsUse aSleepMaskNoReadingin BedNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin BedCalmingmusicMinimizeLightNoVigorousExerciseBefore BedDrink fullglass ofwaterAvoidNapsDo NotEat inBedPracticeDeepBreathingUse aSleep AidifPrescribedCoolRoomTempNoAlcoholGetInto aRoutineReduceCaffeineIntakeMinimizeNoiseNoNicotineNearBedtimeDrinkWarm Milkor CalmingTeaGet in aComfortablePositionUseBlackoutCurtainsCoolsheetsDo NotUse CellPhone inBedUse WhiteNoiseMachine ifNecessaryDo NotShareBed WithPet(s)UseEarPlugsUse aSleepMaskNoReadingin BedNo HeavyMealsBeforeBedtimeDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin BedCalmingmusicMinimizeLightNoVigorousExerciseBefore BedDrink fullglass ofwaterAvoidNapsDo NotEat inBed

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