WinddownroutineWeightedblanketTalk toyourdoctorIncreasenaturallightexposureJournalingto relievestressCaffeineonly in themorningsRoombtw 60-70degrees7-9hoursof sleepAvoidnaps latein the dayCool &DarkRoomAvoidlargemealsbefore bedLimitscreentimebefore bedBed onlyforintimacy &sleepComfortablebedQualityof lifeSleepdisturbancesAvoidalcoholbeforebedConsistentbed timeCalmingmusic ornaturesoundsUse asleepdiaryExerciseregularlyWrite to-do list forthe nextdayTidy roomenvironmentCalmingessentialoilsWinddownroutineWeightedblanketTalk toyourdoctorIncreasenaturallightexposureJournalingto relievestressCaffeineonly in themorningsRoombtw 60-70degrees7-9hoursof sleepAvoidnaps latein the dayCool &DarkRoomAvoidlargemealsbefore bedLimitscreentimebefore bedBed onlyforintimacy &sleepComfortablebedQualityof lifeSleepdisturbancesAvoidalcoholbeforebedConsistentbed timeCalmingmusic ornaturesoundsUse asleepdiaryExerciseregularlyWrite to-do list forthe nextdayTidy roomenvironmentCalmingessentialoils

Sleep Hygiene 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. Wind down routine
  2. Weighted blanket
  3. Talk to your doctor
  4. Increase natural light exposure
  5. Journaling to relieve stress
  6. Caffeine only in the mornings
  7. Room btw 60-70 degrees
  8. 7-9 hours of sleep
  9. Avoid naps late in the day
  10. Cool & Dark Room
  11. Avoid large meals before bed
  12. Limit screen time before bed
  13. Bed only for intimacy & sleep
  14. Comfortable bed
  15. Quality of life
  16. Sleep disturbances
  17. Avoid alcohol before bed
  18. Consistent bed time
  19. Calming music or nature sounds
  20. Use a sleep diary
  21. Exercise regularly
  22. Write to-do list for the next day
  23. Tidy room environment
  24. Calming essential oils