Keep feetandhandswarmDon't lie inbed formore than20-30 minsMake aregular,relaxingbedtimeroutineIf you had abad night, don'tincreasecaffeine intakethe next dayDon't goto bed toohungry ortoo fullDon't watchclock orcountminutesDon't watchan excitingmovie/showbefore bedFocus onpositivethings thathappened inyour dayGet regularexposure tooutdoor lightUse yourbed onlyfor sleepGetregularexerciseeach dayKeepdaytimenaps nomore than20 minutesKeepbedroomdark enoughto sleepDon't takeanotherperson'ssleeping pillsGo to bedat sametime eachdayDon'texercise justbefore bed(3-4 hours)Keepbedroomquiet whilesleepingUse relaxingimagery orsoothingmusic beforebedDon'tcommandyourself togo to sleepKeepbedroomtemperaturecomfortableFocus onthe thingsyou aregrateful forDon't changedaytimeroutine aftera bad night'ssleepGet up atsame timeeach day(close on theweekends)Take a warmbath orshowerbefore bedeach dayDon't usealcohol tohelp yousleepKeep feetandhandswarmDon't lie inbed formore than20-30 minsMake aregular,relaxingbedtimeroutineIf you had abad night, don'tincreasecaffeine intakethe next dayDon't goto bed toohungry ortoo fullDon't watchclock orcountminutesDon't watchan excitingmovie/showbefore bedFocus onpositivethings thathappened inyour dayGet regularexposure tooutdoor lightUse yourbed onlyfor sleepGetregularexerciseeach dayKeepdaytimenaps nomore than20 minutesKeepbedroomdark enoughto sleepDon't takeanotherperson'ssleeping pillsGo to bedat sametime eachdayDon'texercise justbefore bed(3-4 hours)Keepbedroomquiet whilesleepingUse relaxingimagery orsoothingmusic beforebedDon'tcommandyourself togo to sleepKeepbedroomtemperaturecomfortableFocus onthe thingsyou aregrateful forDon't changedaytimeroutine aftera bad night'ssleepGet up atsame timeeach day(close on theweekends)Take a warmbath orshowerbefore bedeach dayDon't usealcohol tohelp yousleep

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