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