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