ShowerLowersstresslevelsUse bedroomonly forsleep. Eat orexercise inanother roomInsomnia7-9hours ofsleepPlay quietandrelaxingmusicLimit naps toonce a dayfor 30 minsor lessSleep in acool anddarkenvironmentAvoidsmokingwithin 2hours ofbedtimeEstablisha relaxingbedtimeroutineHaving aregularbedtimePhysicalrestoration& hormoneregulationAvoid sugarwithin 2hours ofbedtimeWashface andbrushteethMove aroundafter 15minutes ofnot beingable to sleepImprovelearningandmemorySet analarmBoostmemoryImmunesystemMentalhealthand moodLimittechnology30-60 minbefore bedReducedepressionJournalExerciseseveralhours beforebedtimeShowerLowersstresslevelsUse bedroomonly forsleep. Eat orexercise inanother roomInsomnia7-9hours ofsleepPlay quietandrelaxingmusicLimit naps toonce a dayfor 30 minsor lessSleep in acool anddarkenvironmentAvoidsmokingwithin 2hours ofbedtimeEstablisha relaxingbedtimeroutineHaving aregularbedtimePhysicalrestoration& hormoneregulationAvoid sugarwithin 2hours ofbedtimeWashface andbrushteethMove aroundafter 15minutes ofnot beingable to sleepImprovelearningandmemorySet analarmBoostmemoryImmunesystemMentalhealthand moodLimittechnology30-60 minbefore bedReducedepressionJournalExerciseseveralhours beforebedtime

Sleepytime Bingo - 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. Shower
  2. Lowers stress levels
  3. Use bedroom only for sleep. Eat or exercise in another room
  4. Insomnia
  5. 7-9 hours of sleep
  6. Play quiet and relaxing music
  7. Limit naps to once a day for 30 mins or less
  8. Sleep in a cool and dark environment
  9. Avoid smoking within 2 hours of bedtime
  10. Establish a relaxing bedtime routine
  11. Having a regular bedtime
  12. Physical restoration & hormone regulation
  13. Avoid sugar within 2 hours of bedtime
  14. Wash face and brush teeth
  15. Move around after 15 minutes of not being able to sleep
  16. Improve learning and memory
  17. Set an alarm
  18. Boost memory
  19. Immune system
  20. Mental health and mood
  21. Limit technology 30-60 min before bed
  22. Reduce depression
  23. Journal
  24. Exercise several hours before bedtime