Keepbedroomquiet whilesleepingGo to bedat sametime eachdayGet regularexposure tooutdoor lightKeepdaytimenaps nomore than20 minutesKeep feetandhandswarmGetregularexerciseeach dayFocus onthe thingsyou aregrateful forKeepbedroomtemperaturecomfortableDon't goto bed toohungry ortoo fullKeepbedroomdark enoughto sleepDon'tcommandyourself togo to sleepDon't watchan excitingmovie/showbefore bedDon't changedaytimeroutine aftera bad night'ssleepDon'texercise justbefore bed(3-4 hours)Make aregular,relaxingbedtimeroutineGet up atsame timeeach day(close on theweekends)Focus onpositivethings thathappened inyour dayIf you had abad night, don'tincreasecaffeine intakethe next dayUse relaxingimagery orsoothingmusic beforebedUse yourbed onlyfor sleepDon't lie inbed formore than20-30 minsTake a warmbath orshowerbefore bedeach dayDon't usealcohol tohelp yousleepDon't takeanotherperson'ssleeping pillsDon't watchclock orcountminutesKeepbedroomquiet whilesleepingGo to bedat sametime eachdayGet regularexposure tooutdoor lightKeepdaytimenaps nomore than20 minutesKeep feetandhandswarmGetregularexerciseeach dayFocus onthe thingsyou aregrateful forKeepbedroomtemperaturecomfortableDon't goto bed toohungry ortoo fullKeepbedroomdark enoughto sleepDon'tcommandyourself togo to sleepDon't watchan excitingmovie/showbefore bedDon't changedaytimeroutine aftera bad night'ssleepDon'texercise justbefore bed(3-4 hours)Make aregular,relaxingbedtimeroutineGet up atsame timeeach day(close on theweekends)Focus onpositivethings thathappened inyour dayIf you had abad night, don'tincreasecaffeine intakethe next dayUse relaxingimagery orsoothingmusic beforebedUse yourbed onlyfor sleepDon't lie inbed formore than20-30 minsTake a warmbath orshowerbefore bedeach dayDon't usealcohol tohelp yousleepDon't takeanotherperson'ssleeping pillsDon't watchclock orcountminutes

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