Drink fullglass ofwaterUse aSleep AidifPrescribedMinimizeLightNoNicotineNearBedtimeUseBlackoutCurtainsPracticeDeepBreathingDo NotEat inBedCoolsheetsNo HeavyMealsBeforeBedtimeCoolRoomTempNoAlcoholGet in aComfortablePositionGetInto aRoutineUse WhiteNoiseMachine ifNecessaryUseEarPlugsDo NotShareBed WithPet(s)NoReadingin BedCalmingmusicDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin BedNoVigorousExerciseBefore BedDo NotUse CellPhone inBedAvoidNapsMinimizeNoiseReduceCaffeineIntakeDrinkWarm Milkor CalmingTeaUse aSleepMaskDrink fullglass ofwaterUse aSleep AidifPrescribedMinimizeLightNoNicotineNearBedtimeUseBlackoutCurtainsPracticeDeepBreathingDo NotEat inBedCoolsheetsNo HeavyMealsBeforeBedtimeCoolRoomTempNoAlcoholGet in aComfortablePositionGetInto aRoutineUse WhiteNoiseMachine ifNecessaryUseEarPlugsDo NotShareBed WithPet(s)NoReadingin BedCalmingmusicDo NotDrinkFluidsAfter 8 PMDo NotWatch TVin BedNoVigorousExerciseBefore BedDo NotUse CellPhone inBedAvoidNapsMinimizeNoiseReduceCaffeineIntakeDrinkWarm Milkor CalmingTeaUse aSleepMask

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