CalmingmusicUse aSleepMaskGetInto aRoutineDo NotEat inBedUse aSleep AidifPrescribedDrink fullglass ofwaterCoolRoomTempPracticeDeepBreathingUseBlackoutCurtainsNoReadingin BedNoVigorousExerciseBefore BedGet in aComfortablePositionDo NotShareBed WithPet(s)MinimizeLightDrinkWarm Milkor CalmingTeaDo NotWatch TVin BedMinimizeNoiseDo NotDrinkFluidsAfter 8 PMNo HeavyMealsBeforeBedtimeReduceCaffeineIntakeNoNicotineNearBedtimeDo NotUse CellPhone inBedCoolsheetsAvoidNapsUseEarPlugsUse WhiteNoiseMachine ifNecessaryNoAlcoholCalmingmusicUse aSleepMaskGetInto aRoutineDo NotEat inBedUse aSleep AidifPrescribedDrink fullglass ofwaterCoolRoomTempPracticeDeepBreathingUseBlackoutCurtainsNoReadingin BedNoVigorousExerciseBefore BedGet in aComfortablePositionDo NotShareBed WithPet(s)MinimizeLightDrinkWarm Milkor CalmingTeaDo NotWatch TVin BedMinimizeNoiseDo NotDrinkFluidsAfter 8 PMNo HeavyMealsBeforeBedtimeReduceCaffeineIntakeNoNicotineNearBedtimeDo NotUse CellPhone inBedCoolsheetsAvoidNapsUseEarPlugsUse WhiteNoiseMachine ifNecessaryNoAlcohol

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