20. If unableto sleep, getout of bed todo a quickactivity12. Considersupplementsor essentialoils23.Keepingsleep areaclean10. Eatdinner afew hoursbefore bed7. Setalarms forthe sametime16.Diffuseessentialoils19. Limitlightexposure inhours beforebed21. Optimalhours ofsleep arebetween 7-9hrs22. 10,3, 2, 1,0 Rule8. Keepnaps to20 min4. AvoidTV/Cellphonebefore bed18. Engagein socialinteractionduring day9. Limitcaffeineafter 2 PM17.Exerciseregularly15. Take arelaxingbath orshower14. Watchalcoholintake priorto bed1. Followinga regularsleepschedule3.Develop anight timeroutine24. 8020 SleepRule11. Getout of bedafter 20min in am5.Temperatebedroom6. Get atleast 7 hrsof sleep2. AvoidNapping13. increasebright lightexposure inthe day20. If unableto sleep, getout of bed todo a quickactivity12. Considersupplementsor essentialoils23.Keepingsleep areaclean10. Eatdinner afew hoursbefore bed7. Setalarms forthe sametime16.Diffuseessentialoils19. Limitlightexposure inhours beforebed21. Optimalhours ofsleep arebetween 7-9hrs22. 10,3, 2, 1,0 Rule8. Keepnaps to20 min4. AvoidTV/Cellphonebefore bed18. Engagein socialinteractionduring day9. Limitcaffeineafter 2 PM17.Exerciseregularly15. Take arelaxingbath orshower14. Watchalcoholintake priorto bed1. Followinga regularsleepschedule3.Develop anight timeroutine24. 8020 SleepRule11. Getout of bedafter 20min in am5.Temperatebedroom6. Get atleast 7 hrsof sleep2. AvoidNapping13. increasebright lightexposure inthe day

Sleep Health - 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. 20. If unable to sleep, get out of bed to do a quick activity
  2. 12. Consider supplements or essential oils
  3. 23. Keeping sleep area clean
  4. 10. Eat dinner a few hours before bed
  5. 7. Set alarms for the same time
  6. 16. Diffuse essential oils
  7. 19. Limit light exposure in hours before bed
  8. 21. Optimal hours of sleep are between 7-9 hrs
  9. 22. 10, 3, 2, 1, 0 Rule
  10. 8. Keep naps to 20 min
  11. 4. Avoid TV/Cell phone before bed
  12. 18. Engage in social interaction during day
  13. 9. Limit caffeine after 2 PM
  14. 17. Exercise regularly
  15. 15. Take a relaxing bath or shower
  16. 14. Watch alcohol intake prior to bed
  17. 1. Following a regular sleep schedule
  18. 3. Develop a night time routine
  19. 24. 80 20 Sleep Rule
  20. 11. Get out of bed after 20 min in am
  21. 5. Temperate bedroom
  22. 6. Get at least 7 hrs of sleep
  23. 2. Avoid Napping
  24. 13. increase bright light exposure in the day