Get up atsame timeeach day(close on theweekends)Keepbedroomdark enoughto sleepGetregularexerciseeach dayKeepbedroomtemperaturecomfortableDon't watchclock orcountminutesDon't watchan excitingmovie/showbefore bedTake a warmbath orshowerbefore bedeach dayUse relaxingimagery orsoothingmusic beforebedKeep feetandhandswarmFocus onthe thingsyou aregrateful forIf you had abad night, don'tincreasecaffeine intakethe next dayDon'tcommandyourself togo to sleepDon't lie inbed formore than20-30 minsDon't changedaytimeroutine aftera bad night'ssleepKeepdaytimenaps nomore than20 minutesFocus onpositivethings thathappened inyour dayUse yourbed onlyfor sleepDon't takeanotherperson'ssleeping pillsDon'texercise justbefore bed(3-4 hours)Don't usealcohol tohelp yousleepGo to bedat sametime eachdayKeepbedroomquiet whilesleepingDon't goto bed toohungry ortoo fullGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutineGet up atsame timeeach day(close on theweekends)Keepbedroomdark enoughto sleepGetregularexerciseeach dayKeepbedroomtemperaturecomfortableDon't watchclock orcountminutesDon't watchan excitingmovie/showbefore bedTake a warmbath orshowerbefore bedeach dayUse relaxingimagery orsoothingmusic beforebedKeep feetandhandswarmFocus onthe thingsyou aregrateful forIf you had abad night, don'tincreasecaffeine intakethe next dayDon'tcommandyourself togo to sleepDon't lie inbed formore than20-30 minsDon't changedaytimeroutine aftera bad night'ssleepKeepdaytimenaps nomore than20 minutesFocus onpositivethings thathappened inyour dayUse yourbed onlyfor sleepDon't takeanotherperson'ssleeping pillsDon'texercise justbefore bed(3-4 hours)Don't usealcohol tohelp yousleepGo to bedat sametime eachdayKeepbedroomquiet whilesleepingDon't goto bed toohungry ortoo fullGet regularexposure tooutdoor lightMake aregular,relaxingbedtimeroutine

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