ExerciseregularlyCool &DarkRoomLimitscreentimebefore bedBed onlyforintimacy &sleepUse asleepdiaryWinddownroutineAvoidlargemealsbefore bedSleepdisturbancesTidy roomenvironmentCalmingessentialoilsWeightedblanketAvoidalcoholbeforebedCaffeineonly in themorningsTalk toyourdoctorJournalingto relievestressComfortablebedAvoidnaps latein the dayIncreasenaturallightexposureWrite to-do list forthe nextdayCalmingmusic ornaturesounds7-9hoursof sleepConsistentbed timeQualityof lifeRoombtw 60-70degreesExerciseregularlyCool &DarkRoomLimitscreentimebefore bedBed onlyforintimacy &sleepUse asleepdiaryWinddownroutineAvoidlargemealsbefore bedSleepdisturbancesTidy roomenvironmentCalmingessentialoilsWeightedblanketAvoidalcoholbeforebedCaffeineonly in themorningsTalk toyourdoctorJournalingto relievestressComfortablebedAvoidnaps latein the dayIncreasenaturallightexposureWrite to-do list forthe nextdayCalmingmusic ornaturesounds7-9hoursof sleepConsistentbed timeQualityof lifeRoombtw 60-70degrees

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