Keepbedroomdark enoughto sleepUse relaxingimagery orsoothingmusic beforebedDon't usealcohol tohelp yousleepGet up atsame timeeach day(close on theweekends)If you had abad night, don'tincreasecaffeine intakethe next dayDon't watchan excitingmovie/showbefore bedKeepdaytimenaps nomore than20 minutesKeep feetandhandswarmDon't changedaytimeroutine aftera bad night'ssleepMake aregular,relaxingbedtimeroutineUse yourbed onlyfor sleepGetregularexerciseeach dayTake a warmbath orshowerbefore bedeach dayFocus onpositivethings thathappened inyour dayDon't goto bed toohungry ortoo fullDon't lie inbed formore than20-30 minsGo to bedat sametime eachdayGet regularexposure tooutdoor lightDon't takeanotherperson'ssleeping pillsKeepbedroomquiet whilesleepingKeepbedroomtemperaturecomfortableDon'tcommandyourself togo to sleepFocus onthe thingsyou aregrateful forDon't watchclock orcountminutesDon'texercise justbefore bed(3-4 hours)Keepbedroomdark enoughto sleepUse relaxingimagery orsoothingmusic beforebedDon't usealcohol tohelp yousleepGet up atsame timeeach day(close on theweekends)If you had abad night, don'tincreasecaffeine intakethe next dayDon't watchan excitingmovie/showbefore bedKeepdaytimenaps nomore than20 minutesKeep feetandhandswarmDon't changedaytimeroutine aftera bad night'ssleepMake aregular,relaxingbedtimeroutineUse yourbed onlyfor sleepGetregularexerciseeach dayTake a warmbath orshowerbefore bedeach dayFocus onpositivethings thathappened inyour dayDon't goto bed toohungry ortoo fullDon't lie inbed formore than20-30 minsGo to bedat sametime eachdayGet regularexposure tooutdoor lightDon't takeanotherperson'ssleeping pillsKeepbedroomquiet whilesleepingKeepbedroomtemperaturecomfortableDon'tcommandyourself togo to sleepFocus onthe thingsyou aregrateful forDon't watchclock orcountminutesDon'texercise justbefore bed(3-4 hours)

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