Limitscreentimebefore bedWeightedblanketSleepdisturbancesWrite to-do list forthe nextdayConsistentbed timeAvoidalcoholbeforebedUse asleepdiaryExerciseregularlyRoombtw 60-70degreesTalk toyourdoctor7-9hoursof sleepIncreasenaturallightexposureQualityof lifeCalmingessentialoilsCool &DarkRoomComfortablebedAvoidnaps latein the dayCaffeineonly in themorningsTidy roomenvironmentJournalingto relievestressBed onlyforintimacy &sleepWinddownroutineAvoidlargemealsbefore bedCalmingmusic ornaturesoundsLimitscreentimebefore bedWeightedblanketSleepdisturbancesWrite to-do list forthe nextdayConsistentbed timeAvoidalcoholbeforebedUse asleepdiaryExerciseregularlyRoombtw 60-70degreesTalk toyourdoctor7-9hoursof sleepIncreasenaturallightexposureQualityof lifeCalmingessentialoilsCool &DarkRoomComfortablebedAvoidnaps latein the dayCaffeineonly in themorningsTidy roomenvironmentJournalingto relievestressBed onlyforintimacy &sleepWinddownroutineAvoidlargemealsbefore bedCalmingmusic ornaturesounds

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