AssessBedroomfor LightSetThermostatBetween 60-70 DegreesTake a WarmBath orShowerBefore BedPerform 20-30 Minutesof ModerateAerobicExerciseTryAromatherapyor EssentialOilsPlayRelaxingMusic BeforeBedDrink aCup ofFavoriteHerbal TeaTurn OffTV andDimLightsReduceNoiseEatRight atNightGo ToBedBeforeMidnightFinishDinner 3Hours Priorto BedtimeNo Caffeine8 HoursPrior toBedtimeWrite DownWhat's onYour MindBefore BedGet FreshAir Duringthe DayLimit AlcoholConsumptionPracticeProgressiveRelaxationTechniquesWake at aConsistentTimeTry ALegPillowPerformGentleStretching PracticeMindfulBreathing KeepPhone inAnotherRoomWearProperClothingBlockYourClockAssessBedroomfor LightSetThermostatBetween 60-70 DegreesTake a WarmBath orShowerBefore BedPerform 20-30 Minutesof ModerateAerobicExerciseTryAromatherapyor EssentialOilsPlayRelaxingMusic BeforeBedDrink aCup ofFavoriteHerbal TeaTurn OffTV andDimLightsReduceNoiseEatRight atNightGo ToBedBeforeMidnightFinishDinner 3Hours Priorto BedtimeNo Caffeine8 HoursPrior toBedtimeWrite DownWhat's onYour MindBefore BedGet FreshAir Duringthe DayLimit AlcoholConsumptionPracticeProgressiveRelaxationTechniquesWake at aConsistentTimeTry ALegPillowPerformGentleStretching PracticeMindfulBreathing KeepPhone inAnotherRoomWearProperClothingBlockYourClock

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