Avoiddrinkinglargeamountsof waterAvoidgreasyfoodsTurn offelectronicdeviceswith screenJournalingAvoidlargemealsbefore bedSoftmusicAvoidnicotinebeforebedAvoiddoing workon yourbedExerciseduring thedayAvoidcaffeinateddrinksDe-clutteryour room& bedBrushyourteethAvoiddrinkingsodaAmbientnoiseAvoid highcarb orsugaryfoodsAvoidplayinggames onbedAvoidtakinglong napsClosewindowshadesDeepbreathing&meditationSetsleepscheduleEarplugsSetting analarmclockTake a hotshowerbeforebedAvoidwatchingTV on bedAvoiddrinkinglargeamountsof waterAvoidgreasyfoodsTurn offelectronicdeviceswith screenJournalingAvoidlargemealsbefore bedSoftmusicAvoidnicotinebeforebedAvoiddoing workon yourbedExerciseduring thedayAvoidcaffeinateddrinksDe-clutteryour room& bedBrushyourteethAvoiddrinkingsodaAmbientnoiseAvoid highcarb orsugaryfoodsAvoidplayinggames onbedAvoidtakinglong napsClosewindowshadesDeepbreathing&meditationSetsleepscheduleEarplugsSetting analarmclockTake a hotshowerbeforebedAvoidwatchingTV on bed

Sleep Hygiene - 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. Avoid drinking large amounts of water
  2. Avoid greasy foods
  3. Turn off electronic devices with screen
  4. Journaling
  5. Avoid large meals before bed
  6. Soft music
  7. Avoid nicotine before bed
  8. Avoid doing work on your bed
  9. Exercise during the day
  10. Avoid caffeinated drinks
  11. De-clutter your room & bed
  12. Brush your teeth
  13. Avoid drinking soda
  14. Ambient noise
  15. Avoid high carb or sugary foods
  16. Avoid playing games on bed
  17. Avoid taking long naps
  18. Close window shades
  19. Deep breathing & meditation
  20. Set sleep schedule
  21. Earplugs
  22. Setting an alarm clock
  23. Take a hot shower before bed
  24. Avoid watching TV on bed