CalmingessentialoilsCool &DarkRoomIncreasenaturallightexposureWeightedblanketAvoidnaps latein the dayBed onlyforintimacy &sleepComfortablebedCaffeineonly in themorningsExerciseregularlyTalk toyourdoctorAvoidalcoholbeforebedJournalingto relievestressAvoidlargemealsbefore bed7-9hoursof sleepCalmingmusic ornaturesoundsRoombtw 60-70degreesTidy roomenvironmentConsistentbed timeWinddownroutineSleepdisturbancesWrite to-do list forthe nextdayLimitscreentimebefore bedUse asleepdiaryQualityof lifeCalmingessentialoilsCool &DarkRoomIncreasenaturallightexposureWeightedblanketAvoidnaps latein the dayBed onlyforintimacy &sleepComfortablebedCaffeineonly in themorningsExerciseregularlyTalk toyourdoctorAvoidalcoholbeforebedJournalingto relievestressAvoidlargemealsbefore bed7-9hoursof sleepCalmingmusic ornaturesoundsRoombtw 60-70degreesTidy roomenvironmentConsistentbed timeWinddownroutineSleepdisturbancesWrite to-do list forthe nextdayLimitscreentimebefore bedUse asleepdiaryQualityof life

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