Build andstick to anightlyroutineReleasethe tensionthroughoutyour bodyJournalbeforegoing tobedDiffuselavenderoilDrinksomechamomileteaTake a bathor a showerbeforegetting inbedGet 8-10hours ofsleepMakeyour beddailyListento whitenoiseFree!Wear yourfavoritepajamasGet yourexercise infor a morerestful nightGet off yourphone atleast 1 hourbefore bedStop eatingat least 2hours beforegoing to bedCreate a"wind-down"playlistDo askin careroutineEnjoy acozynight inGet somemorningsunshineInvest inqualitypillows andblanketsRead onechapter ofyour favoritebookDo somegentlestretchingor yogaWhennecessary,takemelatoninClean yoursheets andpillowcasesTake 5deepbreathsMeditatefor 10minutesbefore bedBuild andstick to anightlyroutineReleasethe tensionthroughoutyour bodyJournalbeforegoing tobedDiffuselavenderoilDrinksomechamomileteaTake a bathor a showerbeforegetting inbedGet 8-10hours ofsleepMakeyour beddailyListento whitenoiseFree!Wear yourfavoritepajamasGet yourexercise infor a morerestful nightGet off yourphone atleast 1 hourbefore bedStop eatingat least 2hours beforegoing to bedCreate a"wind-down"playlistDo askin careroutineEnjoy acozynight inGet somemorningsunshineInvest inqualitypillows andblanketsRead onechapter ofyour favoritebookDo somegentlestretchingor yogaWhennecessary,takemelatoninClean yoursheets andpillowcasesTake 5deepbreathsMeditatefor 10minutesbefore bed

Sleep Tips - 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. Build and stick to a nightly routine
  2. Release the tension throughout your body
  3. Journal before going to bed
  4. Diffuse lavender oil
  5. Drink some chamomile tea
  6. Take a bath or a shower before getting in bed
  7. Get 8-10 hours of sleep
  8. Make your bed daily
  9. Listen to white noise
  10. Free!
  11. Wear your favorite pajamas
  12. Get your exercise in for a more restful night
  13. Get off your phone at least 1 hour before bed
  14. Stop eating at least 2 hours before going to bed
  15. Create a "wind-down" playlist
  16. Do a skin care routine
  17. Enjoy a cozy night in
  18. Get some morning sunshine
  19. Invest in quality pillows and blankets
  20. Read one chapter of your favorite book
  21. Do some gentle stretching or yoga
  22. When necessary, take melatonin
  23. Clean your sheets and pillow cases
  24. Take 5 deep breaths
  25. Meditate for 10 minutes before bed