Don't lie inbed formore than20-30 minsUse relaxingimagery orsoothingmusic beforebedGo to bedat sametime eachdayDon't goto bed toohungry ortoo fullGet up atsame timeeach day(close on theweekends)Use yourbed onlyfor sleepKeepbedroomdark enoughto sleepDon't takeanotherperson'ssleeping pillsDon't usealcohol tohelp yousleepDon't changedaytimeroutine aftera bad night'ssleepIf you had abad night, don'tincreasecaffeine intakethe next dayDon't watchan excitingmovie/showbefore bedDon't watchclock orcountminutesKeepbedroomtemperaturecomfortableKeepdaytimenaps nomore than20 minutesFocus onpositivethings thathappened inyour dayGetregularexerciseeach dayDon'texercise justbefore bed(3-4 hours)Don'tcommandyourself togo to sleepGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutineKeepbedroomquiet whilesleepingTake a warmbath orshowerbefore bedeach dayKeep feetandhandswarmFocus onthe thingsyou aregrateful forDon't lie inbed formore than20-30 minsUse relaxingimagery orsoothingmusic beforebedGo to bedat sametime eachdayDon't goto bed toohungry ortoo fullGet up atsame timeeach day(close on theweekends)Use yourbed onlyfor sleepKeepbedroomdark enoughto sleepDon't takeanotherperson'ssleeping pillsDon't usealcohol tohelp yousleepDon't changedaytimeroutine aftera bad night'ssleepIf you had abad night, don'tincreasecaffeine intakethe next dayDon't watchan excitingmovie/showbefore bedDon't watchclock orcountminutesKeepbedroomtemperaturecomfortableKeepdaytimenaps nomore than20 minutesFocus onpositivethings thathappened inyour dayGetregularexerciseeach dayDon'texercise justbefore bed(3-4 hours)Don'tcommandyourself togo to sleepGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutineKeepbedroomquiet whilesleepingTake a warmbath orshowerbefore bedeach dayKeep feetandhandswarmFocus onthe thingsyou aregrateful for

Sleep Do's & Don'ts - 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. Don't lie in bed for more than 20-30 mins
  2. Use relaxing imagery or soothing music before bed
  3. Go to bed at same time each day
  4. Don't go to bed too hungry or too full
  5. Get up at same time each day (close on the weekends)
  6. Use your bed only for sleep
  7. Keep bedroom dark enough to sleep
  8. Don't take another person's sleeping pills
  9. Don't use alcohol to help you sleep
  10. Don't change daytime routine after a bad night's sleep
  11. If you had a bad night, don't increase caffeine intake the next day
  12. Don't watch an exciting movie/show before bed
  13. Don't watch clock or count minutes
  14. Keep bedroom temperature comfortable
  15. Keep daytime naps no more than 20 minutes
  16. Focus on positive things that happened in your day
  17. Get regular exercise each day
  18. Don't exercise just before bed (3-4 hours)
  19. Don't command yourself to go to sleep
  20. Get regular exposure to outdoor light
  21. Make a regular, relaxing bedtime routine
  22. Keep bedroom quiet while sleeping
  23. Take a warm bath or shower before bed each day
  24. Keep feet and hands warm
  25. Focus on the things you are grateful for