Roombtw 60-70degreesConsistentbed timeAvoidnaps latein the dayExerciseregularlyLimitscreentimebefore bedJournalingto relievestressBed onlyforintimacy &sleepAvoidalcoholbeforebedWrite to-do list forthe nextdayTalk toyourdoctorCalmingmusic ornaturesoundsQualityof lifeIncreasenaturallightexposure7-9hoursof sleepComfortablebedTidy roomenvironmentWinddownroutineCaffeineonly in themorningsCool &DarkRoomCalmingessentialoilsAvoidlargemealsbefore bedWeightedblanketSleepdisturbancesUse asleepdiaryRoombtw 60-70degreesConsistentbed timeAvoidnaps latein the dayExerciseregularlyLimitscreentimebefore bedJournalingto relievestressBed onlyforintimacy &sleepAvoidalcoholbeforebedWrite to-do list forthe nextdayTalk toyourdoctorCalmingmusic ornaturesoundsQualityof lifeIncreasenaturallightexposure7-9hoursof sleepComfortablebedTidy roomenvironmentWinddownroutineCaffeineonly in themorningsCool &DarkRoomCalmingessentialoilsAvoidlargemealsbefore bedWeightedblanketSleepdisturbancesUse asleepdiary

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