Use relaxingimagery orsoothingmusic beforebedIf you had abad night, don'tincreasecaffeine intakethe next dayTake a warmbath orshowerbefore bedeach dayGet up atsame timeeach day(close on theweekends)Get regularexposure tooutdoor lightFocus onpositivethings thathappened inyour dayGetregularexerciseeach dayKeepbedroomtemperaturecomfortableDon't lie inbed formore than20-30 minsKeepdaytimenaps nomore than20 minutesDon't usealcohol tohelp yousleepDon't watchan excitingmovie/showbefore bedKeepbedroomquiet whilesleepingFocus onthe thingsyou aregrateful forGo to bedat sametime eachdayDon'texercise justbefore bed(3-4 hours)Don't changedaytimeroutine aftera bad night'ssleepDon'tcommandyourself togo to sleepKeep feetandhandswarmDon't watchclock orcountminutesMake aregular,relaxingbedtimeroutineKeepbedroomdark enoughto sleepDon't goto bed toohungry ortoo fullUse yourbed onlyfor sleepDon't takeanotherperson'ssleeping pillsUse relaxingimagery orsoothingmusic beforebedIf you had abad night, don'tincreasecaffeine intakethe next dayTake a warmbath orshowerbefore bedeach dayGet up atsame timeeach day(close on theweekends)Get regularexposure tooutdoor lightFocus onpositivethings thathappened inyour dayGetregularexerciseeach dayKeepbedroomtemperaturecomfortableDon't lie inbed formore than20-30 minsKeepdaytimenaps nomore than20 minutesDon't usealcohol tohelp yousleepDon't watchan excitingmovie/showbefore bedKeepbedroomquiet whilesleepingFocus onthe thingsyou aregrateful forGo to bedat sametime eachdayDon'texercise justbefore bed(3-4 hours)Don't changedaytimeroutine aftera bad night'ssleepDon'tcommandyourself togo to sleepKeep feetandhandswarmDon't watchclock orcountminutesMake aregular,relaxingbedtimeroutineKeepbedroomdark enoughto sleepDon't goto bed toohungry ortoo fullUse yourbed onlyfor sleepDon't takeanotherperson'ssleeping pills

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