EatRight atNightPerform 20-30 Minutesof ModerateAerobicExerciseReduceNoiseGet FreshAir Duringthe DayWake at aConsistentTimeTurn OffTV andDimLightsAssessBedroomfor LightKeepPhone inAnotherRoomPracticeProgressiveRelaxationTechniquesWrite DownWhat's onYour MindBefore BedPerformGentleStretching Limit AlcoholConsumptionTryAromatherapyor EssentialOilsDrink aCup ofFavoriteHerbal TeaBlockYourClockTry ALegPillowNo Caffeine8 HoursPrior toBedtimeWearProperClothingTake a WarmBath orShowerBefore BedSetThermostatBetween 60-70 DegreesGo ToBedBeforeMidnightPracticeMindfulBreathing PlayRelaxingMusic BeforeBedFinishDinner 3Hours Priorto BedtimeEatRight atNightPerform 20-30 Minutesof ModerateAerobicExerciseReduceNoiseGet FreshAir Duringthe DayWake at aConsistentTimeTurn OffTV andDimLightsAssessBedroomfor LightKeepPhone inAnotherRoomPracticeProgressiveRelaxationTechniquesWrite DownWhat's onYour MindBefore BedPerformGentleStretching Limit AlcoholConsumptionTryAromatherapyor EssentialOilsDrink aCup ofFavoriteHerbal TeaBlockYourClockTry ALegPillowNo Caffeine8 HoursPrior toBedtimeWearProperClothingTake a WarmBath orShowerBefore BedSetThermostatBetween 60-70 DegreesGo ToBedBeforeMidnightPracticeMindfulBreathing PlayRelaxingMusic BeforeBedFinishDinner 3Hours Priorto Bedtime

Sleep Bingo - 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. Eat Right at Night
  2. Perform 20-30 Minutes of Moderate Aerobic Exercise
  3. Reduce Noise
  4. Get Fresh Air During the Day
  5. Wake at a Consistent Time
  6. Turn Off TV and Dim Lights
  7. Assess Bedroom for Light
  8. Keep Phone in Another Room
  9. Practice Progressive Relaxation Techniques
  10. Write Down What's on Your Mind Before Bed
  11. Perform Gentle Stretching
  12. Limit Alcohol Consumption
  13. Try Aromatherapy or Essential Oils
  14. Drink a Cup of Favorite Herbal Tea
  15. Block Your Clock
  16. Try A Leg Pillow
  17. No Caffeine 8 Hours Prior to Bedtime
  18. Wear Proper Clothing
  19. Take a Warm Bath or Shower Before Bed
  20. Set Thermostat Between 60-70 Degrees
  21. Go To Bed Before Midnight
  22. Practice Mindful Breathing
  23. Play Relaxing Music Before Bed
  24. Finish Dinner 3 Hours Prior to Bedtime