Journalingto relievestressWinddownroutineSleepdisturbancesQualityof lifeCool &DarkRoomTidy roomenvironmentUse asleepdiaryAvoidlargemealsbefore bedRoombtw 60-70degreesCalmingmusic ornaturesounds7-9hoursof sleepAvoidnaps latein the dayAvoidalcoholbeforebedCaffeineonly in themorningsIncreasenaturallightexposureWeightedblanketWrite to-do list forthe nextdayBed onlyforintimacy &sleepCalmingessentialoilsConsistentbed timeTalk toyourdoctorLimitscreentimebefore bedComfortablebedExerciseregularlyJournalingto relievestressWinddownroutineSleepdisturbancesQualityof lifeCool &DarkRoomTidy roomenvironmentUse asleepdiaryAvoidlargemealsbefore bedRoombtw 60-70degreesCalmingmusic ornaturesounds7-9hoursof sleepAvoidnaps latein the dayAvoidalcoholbeforebedCaffeineonly in themorningsIncreasenaturallightexposureWeightedblanketWrite to-do list forthe nextdayBed onlyforintimacy &sleepCalmingessentialoilsConsistentbed timeTalk toyourdoctorLimitscreentimebefore bedComfortablebedExerciseregularly

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