WinddownroutineWeightedblanketCool &DarkRoomExerciseregularlyQualityof lifeRoombtw 60-70degrees7-9hoursof sleepCaffeineonly in themorningsWrite to-do list forthe nextdaySleepdisturbancesCalmingessentialoilsUse asleepdiaryTalk toyourdoctorAvoidnaps latein the dayLimitscreentimebefore bedBed onlyforintimacy &sleepJournalingto relievestressTidy roomenvironmentComfortablebedAvoidlargemealsbefore bedCalmingmusic ornaturesoundsIncreasenaturallightexposureAvoidalcoholbeforebedConsistentbed timeWinddownroutineWeightedblanketCool &DarkRoomExerciseregularlyQualityof lifeRoombtw 60-70degrees7-9hoursof sleepCaffeineonly in themorningsWrite to-do list forthe nextdaySleepdisturbancesCalmingessentialoilsUse asleepdiaryTalk toyourdoctorAvoidnaps latein the dayLimitscreentimebefore bedBed onlyforintimacy &sleepJournalingto relievestressTidy roomenvironmentComfortablebedAvoidlargemealsbefore bedCalmingmusic ornaturesoundsIncreasenaturallightexposureAvoidalcoholbeforebedConsistentbed time

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